How to Quit Smoking or Vaping

Quitting smoking can:

  • Add years to your life
  • Improve blood circulation and lung function
  • Improve your quality of life
  • Protect your partner, children, pets and other loved ones from harmful second- and thirdhand smoke
  • Reduce your risk of cancer, high blood pressure, heart disease, heart attack, stroke and other serious conditions

Pick a Quit Date

Quitting smoking abruptly ensures long-term success. Choose a quit date and stick to it.

Build a Support Team

Surround yourself with people who support your goal. Kicking the tobacco habit is tough. Our patient-centered program uses Mayo Clinic materials to help you stop for good. To register, call Mary at 816.691.5195 or email her.

Prevent a Relapse

Identify and manage your triggers.

Emotional Triggers

  • Anxiety
  • Boredom
  • Excitement
  • Loneliness
  • Satisfaction
  • Stress

Exercising, taking deep breaths and talking about your feelings can help you handle emotional triggers.

Pattern Triggers

  • Drinking alcohol - Reduce your alcohol intake or stop drinking completely
  • Drinking coffee - Change how and/or where you have your coffee; get a new mug; wait until you are at work to have your first cup
  • Driving - Take a different route to work
  • Finishing a meal - Get up from the table immediately after eating and brush your teeth
  • Talking on the phone - Hold the phone in your cigarette hand; stand while talking; walk and talk

Social Triggers

  • Other smokers – Avoid places where people smoke
  • Social events - Decline invitations for a cigarette; move away from smokers
  • Work breaks - Avoid smoking areas; take a walk; take breaks with non-smokers

Withdrawal Triggers

  • Craving the taste - Cravings last only a few minutes; remind yourself why you want to quit
  • Seeing, smelling or handling cigarettes - Carry gum, mints or a fidget object in your pocket

Smoking Cessation Medications

FDA-approved nicotine replacement products and other medications can
make it easier to quit and improve your chances of success. You may need to
use at least one long-acting and one short-acting product at the same time.

Long-Acting Options

  • Prescription medicines: Chantix® (varenicline), Zyban® (bupropion/Wellbutrin®)
  • Nicotine patches: Patches do not require a prescription. Replace your patch every day, and reduce your use within six months

Short-Acting Options

Short-acting nicotine products can help with breakthrough cravings.

  • No prescription required: Gum and lozenges
  • Prescription required: Nasal spray and nicotine inhalers (not an actual inhaler, medicine is puffed)

If you feel dizzy, lightheaded or nauseous, reduce your nicotine intake.

Vaping | Not Regulated

Stop vaping with Dr. Anthony

Dr. Anthony, pulmonologist and Shannon, respiratory therapist talk about e-cigarettes. Initially thought to be a smoking cessation tool, vaping is just as addicting and dangerous to your health. Watch to learn more.

text describing how your body heals over time after you stop smoking

Smoking Cessation

  • How to Quit Smoking or Vaping