Handouts · Nicotine
Nicotine Dependence
Most people who smoke or vape want to quit, and most who succeed took more than one try. Quitting is a skill you build — and the right tools stack the odds in your favor.
Why It's Hard
Nicotine is genuinely addictive — it rewires the brain's reward system, so cravings and irritability on quitting are physical, not a lack of willpower.
This applies to cigarettes and to vaping, which can deliver even more nicotine.
Medications Double Your Odds
- Nicotine replacement — patch for a steady base, plus gum or lozenge for cravings.
- Varenicline (Chantix) — often the most effective option.
- Bupropion — also reduces cravings.
Ask your clinician — combining a patch with gum, or using varenicline, works better than going it alone.
Set a Quit Day
- Pick a date in the next two weeks.
- Start medication a week before if advised.
- Clear out cigarettes, vapes, lighters, and ashtrays.
- Tell a few people so they can cheer you on.
Beat Cravings: the 4 Ds
- Delay — a craving peaks and passes in a few minutes.
- Deep breathe — slow breaths reset the urge.
- Drink water — sip slowly.
- Distract — move, text someone, keep hands busy.
Triggers & Slips
Coffee, driving, stress, or a drink can all cue the urge. Plan a new response for each — a different route, a walk, a piece of gum.
A slip is not failure. Learn what triggered it, and get right back on track.
Get Backup
- Free coaching: 1-800-QUIT-NOW (1-800-784-8669).
- Quit apps and text programs help in the moment.
- Counseling plus medication gives the best results.
The best combination is medication plus support. Neither is "cheating." Using a proven aid and a coach or clinician together roughly doubles your chance of staying quit.