Information: Help to Stop Smoking, Vaping, Using Tobacco

To stop using tobacco, you can prepare a quit plan, use tools like nicotine replacement therapy and counseling, and build a strong support system. Being ready for cravings and managing challenges are also key to success.

Get ready to quit

  • Set a quit date. Choose a specific day within the next month to stop using tobacco completely. Tell your family and friends the date so they can support you.
  • Get rid of all tobacco. Throw out all cigarettes, lighters, ashtrays, chewing tobacco, and other related products from your home, car, and workplace.
  • Identify your triggers. Pay attention to what makes you want to use tobacco. Common triggers can include stress, drinking coffee or alcohol, or talking on the phone. Write these down so you can plan how to deal with them.
  • Consider medications. Talk to your doctor about prescription medicines or over-the-counter nicotine replacement products that can help with cravings and withdrawal. Examples include patches, gum, and lozenges.

Smokefree.gov tools and tips

Tools to create a quit plan and resources to support your efforts.

Illinois Tobacco Quitline 1-866-784-8937

Free phone based coaching with help to create a quit plan and my offer nicotine replacement therapy (patches, gum, lozenges). 

On your quit day

  • Stay busy. Keep yourself busy with activities like walking or hobbies to distract from cravings.
  • Change your routine. Alter your daily habits to avoid triggers. For example, if you normally smoke with your morning coffee, try drinking tea instead or eating breakfast in a different spot.
  • Clean up. Wash your clothes, clean your car, and scrub away the smell of smoke from your home. This can help prevent triggers.
  • Stay away from other tobacco users. For the first few weeks, try to avoid people and places that might tempt you. Ask friends and family not to use tobacco around you

Other ideas for challenges

  • Have a substitute to keep you busy. Have healthy snacks like carrots or sunflower seeds, or sugarless gum and mints available. Chewing on a straw or toothpick may help keep your mouth and hands busy.
  • Talk it out. Reach out to a support person, a friend, or family member when you feel a craving or feel frustrated. 
  • Don’t give up if you slip. If you have a cigarette, don’t let it be an excuse to go back to regular use. Just take note of what happened and start again with your plan.
  • Reward yourself. Set goals and celebrate yourself when you reach them. This can be anything from buying a new book to watching a movie.

Find support

  • Join a support group. Connect with others who are also trying to quit, either in person or online. 
  • Call a quitline. You can receive free, confidential coaching and advice by calling.
  • Tell others. Inform your family, friends, and co-workers that you are quitting. Their encouragement can make a big difference.
  • Get a “quit buddy.” If you know someone else who uses tobacco, see if they want to quit with you so you can motivate each other.

Illinois Tobacco Quitline 1-866-784-8937

Free phone based coaching with help to create a quit plan and my offer nicotine replacement therapy (patches, gum, lozenges). 

UI Health Tobacco Treatment Center

This team helps you with a stop-smoking strategy.  Click on this link or call 312.996.3300. Visits are covered by most insurance plans.

4Ds for when you get craving to use tobacco

  • Delay: Wait 10 minutes. The urge may pass.
  • Deeply  and slowly breathe: Take slow, deep breaths to relax.
  • Do something different: Distract yourself with a different activity
  • Drink water: Sip water slowly to help manage the craving.

The information is adapted from text generated by Gemini.” Gemini, Google, 19 Nov 2025 and from OpenAI on 01/19/2026 using “Describe how to stop using tobacco in plain language and resources in Chicago illinois to help”

This information provides no warranties regarding the accuracy or application of its content, disclaims responsibility for its use, and does not offer medical or legal advice. It does not endorse specific products or therapies, mandate medical care, or represent the standard of care. The information may not be continually updated, and it is not a substitute for the professional judgment of a treating provider. Provided “as is,” it makes no express or implied warranties, assumes no responsibility for any harm arising from its use, and disclaims liability for errors or omissions.