10 Tips to Quit Smoking or Vaping

In recognition of the Great American Smoke Out on November 20, 2025, our Prevention Specialist Teresa has put together 10 short videos with 10 Tips to Quit Smoking or Vaping. Watch the videos below, and then sign up for one of our FREE tobacco cessation classes to get the support you need to quit for good.

You can start by making your own Quit Kit filled with items like fidget toys, hard candy, gum and stress balls. Everything in a Quit Kit is something you can reach for to keep your hands and mouth busy to help fight cravings. Watch the video below for a quick demonstration:

10 Tips to Quit Smoking or Vaping

Click here for our 10 Tips playlist

Tip #1 Find a Reason to Quit
Maybe you want to improve your health, save money or have more energy. Write it down and keep it with you. A strong reason can help you stay motivated.

Tip #2 Set a Quit Date
Marking your calendar with a quit date shows you’re serious about quitting and can help you plan for what you’ll need.

Tip #3 Make a Plan
Think about what triggers you. Stress, being around other smokers, alcohol or something else. Plan to get through these times without smoking or vaping.

Tip #4 Get Support
Let family and friends know you are quitting, and tell them what they can do to support you.

Tip #5 Use Nicotine Replacement Quitting Aids
Nicotine replacement medications reduce your cravings and help increase your likelihood of success.

Tip #6 Make Your Home & Car Smoke Free
Having smoke-free areas can help you stop smoking and vaping and provide cleaner air for you and your family.

Tip #7 Quit Gradually
You don’t have to quit cold turkey if that doesn’t work for you. Try tapering the amount you smoke and delaying your smoking or vaping time each day.

Tip #8 Keep Trying
Most people try several times before quitting. Remember, each time you restart your journey brings you closer to your goal of quitting for good.

Tip #9 Imagine Being a Non-smoker
For non-smokers, smoking is not an option in any situation.

Tip #10 Get Help
Taking one of COCA’s free tobacco cessation classes can provide the support and resources you need to quit for good.