Smoking Cessation

TRICARE and CSMV Logo

Why should I quit vaping or using tobacco?

  • It is bad for your health. It is responsible for one in every five deaths each year in the United States. It’s a leading cause of heart disease, cancer and lung problems.
  • It harms others. Secondhand smoke kills over 50,000 people each year. Babies who breathe secondhand smoke are more likely to die from sudden infant death syndrome, also known as SIDS.
  • It expensive. Smoking a pack of cigarettes a day costs on average more than $3,500 a year. Vaping or using tobacco can also raise some insurance costs.
  • It effects your appearance. Smoking stains your fingers and teeth, creates wrinkles on your face and leaves a stale smell on your breath, hair and clothes.

How do I quit?

Some people quit cold turkey – or all at once – while others prefer to stop gradually. Different things work for different people. If you’re having a hard time with one method, try another. Use these tips to help you with the quitting process.

Before you quit

  • Set a quit date.
  • Ask yourself, “Do I really need this?”
  • Write down your reasons for quitting and look at them often.
  • Take fewer puffs each time you vape or smoke.
  • Take a walk to take your mind off of vaping or using tobacco and to replace it with exercise.
  • Make a list of things you can do instead of vaping or using tobacco.
  • Learn from the last time you tried to quit. What worked? What didn’t work?
  • Figure out when, where and why you vape or use tobacco. These are your “triggers.”
  • Find a friend who can help you stick to your quitting plan.
  • Throw away your vape and tobacco products the night before your quit date.
  • Plan how you will make it through your first day.

After you quit

  • Remove reminders like vapes and cigarettes from your home and workplace. Clean your furniture and carpets to remove smells.
  • Be aware of your triggers and refer to your list of things you can do instead:
    • When you were stressed, try exercising instead.
    • After a meal, brush your teeth instead and see how clean your mouth feels.
    • When you went out with friends, suggest gathering at a place where vaping or using tobacco isn’t allowed.
  • Many people find that they eat more when they stop vaping or using tobacco. Quitting can awaken your taste buds and eating keeps your mouth occupied. Watch meal portions, drink plenty of water and snack on healthy foods like raw vegetables.
  • Reward yourself for not vaping or using tobacco. Take the money you save from not buying these products and spend it on yourself. You deserve it!

Resources