Tobacco Cessation

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Ready to Quit?

Tips to Quit Smoking   I   Resources for Quitting Smoking   I   Quitting Chew, Dip, e-cigarettes   I   Resources for Quitting Chew, Dip, e-cigarettes

Smoking Cessation Flyer2

Are you ready to quit smoking and start your healthier and happier life? While it can be hard to give up cigarettes, quitting is one of the best changes you can make for your health.

Tips to Quit Smoking

Here are some helpful tips and resources that you can use to join the millions of ex-smokers who proved that quitting is possible:

  1. Quitting helps your health: Quitting cigarettes will help make all parts of your body healthier! Quitting reduces your risk for lung disease, heart disease, heart attack, stroke, and lung cancer. Also, cigarettes wrinkle your skin and turn your teeth and nails yellow, so quitting smoking can help you look better too!

  2. Use resources to help you quit: Resources that are proven to help people quit smoking include:
    • Speaking with your doctor about quitting
    • Attending a support class or counseling session
    • Calling a helpline, such as 1-800-NO-BUTTS (For Spanish: 1-800-45-NO-FUME)
    • Using over-the-counter treatments like nicotine gum or patches
    • Using medication prescribed by your doctor

  3. Talk to your doctor: It is a very good idea to talk to your doctor about quitting smoking. They can give you advice and resources that can help you quit for good. They can also tell you about helpful medications or treatments for quitting.

  4. The first days of quitting can be hard, but don’t give up: When trying to quit smoking, you may start to feel anxious or irritable. Some quitters get headaches or have trouble sleeping. This is because your body is re-learning how to live without all the nicotine from the cigarettes, and it may take a few days before all these symptoms go away. Some good ways to handle these symptoms include:
    • Eating a healthier diet
    • Exercising or staying active
    • Drinking plenty of water
    • Getting support from your friends and family
    • Reminding yourself why you’re choosing to quit smoking

  5. Never be afraid to ask for help: Your friends and family are a good resource to keep you on track toward your goal of quitting. Helplines such as the CA Smokers’ Helpline (1-800-NO-BUTTS) have helped many ex-smokers stay positive when they started craving a cigarette. Whichever way you choose, don’t ever feel like you have to be on your own when trying to quit.

  6. Keep trying: If it takes you a few tries to quit smoking completely, don’t get upset! When you’re ready, go ahead and try again. Every time you try to quit smoking, you may be one step closer to the day that you give up cigarettes for good!


Resources for Quitting Smoking

If you’d like more information on the benefits of quitting smoking and tips for being successful:

If you’d like to speak to your doctor:

  1. Set up an appointment and tell your doctor that you’re thinking about quitting smoking.
  2. Many hospitals have counseling sessions and support classes for quitting smoking.

If you’d like to use a Helpline, Online, or Mobile-Text Service:

  1. Helplines
    1. CA Smokers’ Helpline: 1-800-NO-BUTTS (1-800-662-8887)
    2. CA Smokers’ Helpline (Spanish): 1-800-45-NO-FUME (1-800-45-66-3863)
    3. National Quitline: 1-800-QUIT-NOW (1-800-784-8669)

  2. Online Services
    1. American Lung Association - Freedom from Smoking
    2. Smokefree.gov

  3. Mobile-Text and Apps
    1. SmokeFreeTXT
    2. CA Smoker's Helpline Texting Program
    3. quitSTART App


Quitting chew, dip, e-cigarettes, and other tobacco products

Tobacco products like chew, dip, or e-cigarettes do not produce smoke, but they are still bad for your health. They also have nicotine which makes it hard for people to quit. Luckily, many of the same tips that people use to quit smoking can help you quit other tobacco products too!

  1. Quitting helps your health: Chew and dip cause lung cancer, tongue cancer, gum disease, and mouth sores. They also stain your teeth and make your breath smell bad.E-cigarettes cause irritation in your lungs, mouth, and nose. The best way to stay healthy is to give up these tobacco items for good!

  2. Don’t use these products while trying to quit cigarettes: Chew, dip, e-cigarettes, and other tobacco products have nicotine in them. Nicotine keeps you addicted to tobacco, so as long as it is in your body, you’re going to want tobacco. If you’re trying to quit smoking, your best chance is to give up all tobacco and nicotine.

  3. Talk to your doctor and your dentist: It is a very good idea to talk to your doctor about quitting. They can give you advice and resources that can help you achieve your goal. It can also help to speak to your dentist if you use chew or dip. Your dentist can give you advice on keeping your mouth healthy and can check for any mouth sores or cancers.

  4. The first few days of quitting can be hard, but don’t give up: Quitting chew, dip, or e-cigarettes might make you feel anxious or irritable, or you might get headaches and have trouble sleeping. This is because your body is re-learning how to live without all the nicotine from the tobacco, and it may take a few days before all these symptoms go away. Some good ways to handle these symptoms include:
    • Eating a healthier diet
    • Exercising or staying active
    • Drinking plenty of water
    • Getting support from friends and family
    • Reminding yourself why you’re giving up tobacco

  5. Use sunflower seeds or gum: If you’re quitting dip or chew, you might feel like you need something to chew on to keep your mouth busy. Sunflower seeds or gum are good substitutes to chew on so that you won’t crave chewing tobacco or dip.

  6. Never be afraid to ask for help: Your friends and family are a good resource to keep you on track toward your goal of quitting. Helplines such as the CA Tobacco Chewers’ Helpline (1-844-CHEW) have helped many ex-chewers stay positive when they started craving tobacco. Whichever way you choose, don’t ever feel like you have to be on your own when trying to quit.

  7. Keep trying: If it takes you a few tries to quit completely, don’t get upset! When you’re ready, go ahead and try again. Every time you try to quit, you may be one step closer to the day that you give up tobacco for good!


Resources for Quitting Chew, Dip, e-cigarettes