Most Utahns who use tobacco and nicotine products want to quit. The start of a new year is a great time to set that goal. Even if you’ve tried quitting in the past, it is possible to quit with the right tools. Quitting commercial tobacco and nicotine products (not ceremonial tobacco) has been shown to increase a person’s lifespan by up to 10 years.
Way To Quit provides free evidence-based phone and online tobacco treatment services for Utah adults and youth. It’s free and confidential, regardless of the nicotine product they use — including cigarettes, vapes, chew, or pouches.
Here’s what you can access for free through Way to Quit:
- Quit coaching: You can receive up to five phone calls with a certified quit coach who will help you create a personalized quit plan. Quit coaches are trained experts, and people who talk to a coach are twice as likely to quit for good.
- Nicotine Replacement Therapy (NRT): Eligible participants can receive up to 12 weeks of free NRT (patches, gum, lozenges). Combining NRT with coaching triples your chances of quitting long-term.
Tips for Your Quit Journey
Use the 5 D’s – delay, distract, drink water, deep breaths, and discuss – to help curb your toughest cravings:
- Delay: When you get a craving, wait 5 minutes- that’s about how long cravings last.
- Distract: Do something active like taking a walk. This gets you away from temptation, lowers stress, and lets you test out your smoke-free lungs.
- Drink water: Your body starts to heal itself when you quit smoking. Drinking water will help flush out the toxins and chemicals from tobacco.
- Deep breaths: Sit up straight and take a few deep breaths when a craving
- hits. This will help you relax as the craving passes.
- Discuss: Tell friends and family you are quitting. You are more likely to be successful at quitting if you have a support system and talking to someone when you get a craving will help you through it.
Youth Resources
For youth ages 13-17 years, My Life, My Quit offers a free, confidential service with five coaching sessions via online chat, text, or phone. Quit coaches help youth understand their triggers and learn stress-coping skills, leading them toward a successful, long-term quit.
It’s never too late to quit. With free, evidence-based tools available, you can start your journey today.
- Way to Quit: https://waytoquit.org/get-help-quitting/ (Adult services, NRT, and coaching)
- Déjelo Ya: https://dejeloya.org/ (Spanish-language services)
- My Life, My Quit: https://ut.mylifemyquit.org/en-us/ (Youth services, ages 13-17)
- Phone access: 1.800.QUIT.NOW
