Quitting Tobacco and Nicotine: A Guide for All Ages
Quitting tobacco and nicotine can feel intimidating and even unattainable for many. This perception remains one of the most significant barriers to quitting. The reality is that most of both youth and adult tobacco and nicotine users want to quit—they just don’t know where to begin. According to national data from the Centers for Disease Control and Prevention (CDC), 68.6% of adult smokers report wanting to quit, and approximately 55% attempt to quit each year (CDC, 2023). Among youth, data from the 2023 National Youth Tobacco Survey show that 62.4% of high school students who use tobacco express a desire to quit, reflecting a strong motivation to overcome nicotine dependence (CDC, 2023). At Breathe PA, we are here to help you see that quitting is doable at any age—and it’s worth it!
Understanding the Basics of Quitting
The type of tobacco or nicotine product you use plays a role in your quit journey, but the fundamentals of quitting remain the same. Cigarette users may absorb less nicotine compared to vape users. Vape devices are often designed to deliver higher concentrations of nicotine, with some e-liquids containing nicotine levels that are higher than traditional cigarettes. This is because vape devices can efficiently vaporize nicotine, allowing users to inhale more nicotine with each puff. As a result, people who use vape devices can become more dependent on nicotine, making it particularly challenging to quit without a solid plan. Understanding the amount of nicotine consumed daily is crucial, as it helps determine which nicotine replacement therapy (NRT) or prescription option might work best for you. For instance, if you’re consuming more than 21 mg of nicotine per day, the highest dose of the nicotine patch (21 mg) may not provide sufficient support. In such cases, you may need to gradually reduce your usage before transitioning to the patch.
Tracking Your Nicotine Use
A key step in quitting is identifying how much nicotine you use daily. To do this, start by:
- Identifying your product: Understand the nicotine content in the product you’re using.
- Tracking your usage: Record how often and why you use nicotine. This can be done through journaling or by jotting quick notes on your phone.
This information is a powerful tool to help you understand your habits and plan your quit strategy effectively.
Preparing to Quit
Preparation is essential for success. Begin your journey by selecting a quit day. Choose a date that’s soon and meaningful to you. Once your quit day is set, create a quit plan that includes:
- Listing your reasons for quitting: Keep this list visible to remind yourself of your motivation.
- Researching nicotine replacement therapies: Find options that align with your nicotine usage.
- Starting gradual reduction: Reduce your usage to make the transition easier.
- Identifying triggers and alternatives: Recognize situations that prompt nicotine use and plan healthier responses.
- Preparing for withdrawal symptoms: Learn how to manage cravings and other challenges.
Staying Committed
Your quit journey is what you make it. While there may be bumps along the way, staying committed to your plan and reaffirming your reasons for quitting will keep you on the path to better lung health and an improved quality of life.
Free Quit Resources
Breathe PA encourages you to take advantage of the following free resources:
- Adults: PA Quitline (1-800-QUIT-NOW)
- Adolescents: My Life, My Quit (Text “Start my quit” to 36072)
- Online Support: Visit smokefree.gov to customize your quit plan.
Quitting nicotine and tobacco is a journey worth taking. With preparation, support, and persistence, you can achieve your goal of breathing better and living healthier. Remember, it’s never too late to quit!
Cited Sources:
Centers for Disease Control and Prevention. (2024, September 17). Smoking cessation: Fast facts. Centers for Disease Control and Prevention. https://www.cdc.gov/tobacco/php/data-statistics/smoking-cessation/index.html
Centers for Disease Control and Prevention (CDC). (2023). National Youth Tobacco Survey (NYTS) 2023 Results. Retrieved from https://www.cdc.gov/tobacco/data_statistics/surveys/nyts/index.htm