Quitting tobacco can be one of the hardest things for a user to do.  Cravings and urges to smoke or use chewing tobacco can be powerful and hard to overcome.  How can you successfully quit?  Here are the top 5 ways to quit tobacco.

So you have decided to kick the habit.  The Mayo Clinic and their trained specialists offer many ways for you to quit for good.

1) Nicotine Replacement Therapy

Nicotine is the chemical found in tobacco products that keeps you coming back for more.  Many users find it helpful to wean themselves off of this chemical rather than stopping cold turkey.  Talk with your doctor about nicotine replacement therapy to help deal with cravings. The nicotine nasal spray and the nicotine inhaler are available by prescription, as are the stop-smoking medications bupropion (Zyban) and varenicline (Chantix). However, some types of nicotine replacement therapy, including patches, gum and lozenges, are available over-the-counter (OTC).

2) Avoid Triggers

Avoid situations where you are most used to using tobacco, such as at parties or bars, in the car, or while watching television. Identify your trigger situations and have a plan in place to avoid them entirely or get through them without using tobacco. For example: if you are used to using tobacco while talking on the phone, try keeping a pen in your hand to keep your hand busy.

3) Chew Something

Give your mouth something to do to during your tobacco craving. Chew on sugarless gum or hard candy, or munch on raw carrots, celery, nuts or sunflower seeds — something crunchy and satisfying.  Also try chewing on a tooth pick.

4) Do Something Physical

Distract yourself from cravings by doing something physical. Get out for a walk, jog, or do chores for distraction, such as vacuuming or filing paperwork. If you are stuck at work or the office, do some push-ups or squats.  A small amount of physical activity can make a tobacco craving go away.

5) Remember The Benefits

State out loud or write the reasons you are quitting. Doing this may help talk you out of a relapse during a craving.  Whether you are quitting for yourself, your family, your health, or whatever your reason may be, reminding yourself of these things can make you feel stronger and more in control of your attempt to quit for good.

There are Mayo Clinic Certified Treatment Specialists in Casper that are available and are ready to help you kick the habit.  If you are in need of some assistance from someone with some expertise you can contact:

UW Family Medicine Residency Program and Clinic

Burl Maurer, LCSW, TTS

1522 East A. Street


12-24 Club Inc.

Corinne Dimick, AS, TTS

500S. Wolcott St., Suite 200

(307)237-8035 Ext. 7

Casper College

Teresa Wallace MS, TTS

125 College Drive, UU215


*CC Students and Staff Only*