Ready to be Tobacco-Free: Helpful Tools, Tips, and Support from OU Health

At OU Health, we understand that quitting tobacco is one of the most important — and challenging — decisions you can make for your health. As Oklahoma's comprehensive academic healthcare system, we've helped thousands of people successfully break free from tobacco addiction.

Whether you're trying to quit cigarettes, e-cigarettes, or other tobacco products for the first time or making another attempt, you don't have to do it alone. Our healthcare experts, along with state and national resources, are here to support your journey to a tobacco-free life.

Start With a Plan

Research shows that people who develop a clear, structured plan to quit tobacco are significantly more likely to succeed. Like any major life change, quitting works best when you have a roadmap and the right tools at your disposal. Think of it as preparing for a marathon rather than a sprint—every step forward counts, and proper preparation makes the journey easier.

Here are steps to help you get started:

1. Pick a Quit Date
Choose a date within the next two weeks. This gives you enough time to prepare without losing motivation. Mark it on your calendar and tell friends and family about your decision because their support matters.

2. Know Your Triggers
Understanding what makes you reach for tobacco is crucial. Common triggers include stress or anxiety, after meals, social situations, morning coffee, driving and alcohol. Once you identify your triggers, you can plan alternative activities or coping strategies.

Practical Tips for Success

Success often comes down to having the right strategies in place when cravings or challenging moments strike. Our tobacco cessation specialists at OU Health have found that combining multiple approaches gives you the best chance of success.

Think of these tips as tools in your quit-smoking toolkit—the more options you have ready, the better equipped you'll be to handle different situations.

Here are proven strategies that have helped many of our patients successfully quit:

• Remove tobacco products from your home, car, and workplace. A clean environment reduces temptation
• Stock up on sugar-free gum, carrot sticks, or other healthy alternatives to keep your mouth busy
• Change your routine to avoid situations you associate with tobacco use
• Stay hydrated and maintain regular exercise. Physical activity can help reduce cravings and manage stress
• Practice deep breathing or meditation for stress management
• Keep your hands busy with a stress ball or fidget toy
• Download a quit-smoking app to track your progress and celebrate milestones

Managing Withdrawal

When you quit tobacco, your body needs time to adjust to functioning without nicotine. While withdrawal symptoms can feel overwhelming, understanding them as normal, temporary signs of your body healing can help you push through the challenging early days. Most people find their symptoms are strongest in the first week but gradually improve over time.

Common withdrawal symptoms include:

• Irritability
• Difficulty sleeping
• Increased appetite
• Trouble concentrating
• Cravings

Remember: these symptoms are temporary and typically peak within the first week. Each day without tobacco is a victory for your health.

Free Resources to Help You Quit

Oklahoma Tobacco Helpline

• Call 1-800-QUIT-NOW (1-800-784-8669)
• Free coaching and support
• Access to nicotine replacement therapy
• Text message support
• Online resources and tools

Oklahoma Health Promotion Research Center

• Free tobacco cessation counseling and free nicotine patches, lozenges and gum
• Paid opportunities to participate in tobacco cessation research studies using smartphone apps, prescription medications, or financial incentives
• Learn more about https://healthpromotionresearch.org/Treatment

Your Healthcare Provider
Talk to your doctor about:

• Prescription medications that can help
• Nicotine replacement options
• Creating a personalized quit plan
• Managing withdrawal symptoms
• Whether you should be screened for lung cancer

The Benefits Start Immediately

Your body begins healing as soon as you quit. Within just 20 minutes, your heart rate drops, and withing 12 hours, the carbon monoxide levels in your body normalize. Withing two weeks, your circulation improves and coughing and shortness of breath decreases in one to nine months.

One year after quitting, your heart attack risk drops significantly. In five years, your risk of stroke and many cancers begins to approach that of a non-smoker, and in 10 years, your risk of lung cancer drops to about half.

After 15 years, your risk of heart disease becomes close to that of someone who has never smoked

Beyond these physical benefits, many people report improved taste and smell, more energy, better sleep and a stronger sense of well-being. You'll also save money, protect your loved ones from secondhand smoke and set a positive example for others.

Remember: most people make several attempts before quitting for good. If you've tried before, you haven't failed; you've learned what does and doesn't work for you. Each attempt brings you closer to success.

Ready to take the first step? Quitting tobacco is challenging, but you don't have to do it alone. Call the Oklahoma Tobacco Helpline for free coaching, support, and nicotine replacement therapy at 1-800-QUIT-NOW (1-800-784-8669). Or, the Oklahoma Health Promotion Research Center’s Tobacco Treatment Research Program, which provides free counseling, nicotine patches, lozenges, gum, and opportunities to participate in research studies.

Talk to your healthcare provider about prescription medications, nicotine replacement options, creating a personalized quit plan, managing withdrawal symptoms, and whether you should be screened for lung cancer.

Call to schedule a lung screening and learn more about lung cancer services at OU Health by calling (405) 271-6864. With the right support and resources, you can achieve a smoke-free, healthy future.