How to quit smoking, vaping or chewing in Wisconsin

Smoking cigarettes, vaping e-cigarettes or chewing tobacco is a hard habit to break because all three contain nicotine. In Wisconsin, there are resources available to help you quit smoking, vaping or chewing.

quit smoking Nicotine is an addictive substance that releases dopamine when you smoke or vape, making you feel good and crave more. Medications, along with proper coaching, can increase your chances of quitting.

“We know that nicotine addiction can be a chemical addiction as well as a behavioral one,” said Dave Scheuer, wellness and health promotion manager with Security Health Plan at Marshfield Clinic Health System. “Having both medication and a health coach as tools to support you can lead to greater odds of success.”

The Wisconsin Tobacco Quit-line is a free service available 24/7 that allows you to chat online, text (text READY to 34191) or talk with a quit coach by calling 1-800-784-8669.

Scheuer said Security Health Plan also provides their members free support from a health coach through their Nicotine Free Program.

Most individuals also have pharmacy coverage for tobacco cessation products, but some Medicare advantage plans may qualify for free products such as the patches, lozenges or gum.

“We direct Security Health Plan members to talk with their providers about cessation medication,” Scheuer said,

What to expect from a nicotine and smoking cessation program

When you speak with a health coach, they will help you develop a plan that is right for you by asking several questions like:

How much do you smoke, vape or chew?
What motivates you to quit?
When do you want to quit?

Together, you will develop a customizable plan that will help you move closer to your goal.

Here are four tips to get you started on the right track:

1. Get support

As you work to quit smoking, vaping or chewing, it is important you have support every step of the way.

This should include someone you can trust to help support you through the process.

However, those individuals are not always available. This is why the Wisconsin Tobacco Quit-line is available.

The Wisconsin Tobacco Quit-line is a free service available 24/7 that allows you to chat online, text (text READY to 34191) or talk with a quit coach by calling 1-800-784-8669.

2. Set a quit nicotine date

Research shows it is often helpful to set a quit date a few days or weeks in the future, rather than trying to do so right away. This will allow you the time to prepare to quit.

Working with a health coach or your support person to determine a goal date will help you formulate a plan and achieve your goal.

“It’s never too late to quit and you don’t have to do it alone,” Scheuer said. “There are numerous ways to kick the habit and a health coach can help you figure out what works best for you.”

3. Try medications or nicotine replacement therapy

Wisconsin Quit-line offers two weeks of free medication (nicotine patch, gum or lozenge) and self-help materials. Other programs can help you receive these medications and provide education on how best to use them.

These products have been approved by the Food and Drug Administration (FDA) and are known to help people quit.

“They are safer than using tobacco or vaping products because they do not contain dangerous toxins,” Scheuer said. “If you choose to use a cessation medication, it is important to talk with your provider about which medication is best for you.”

4. Avoid triggers and stay busy

When cravings hit, it is important to have a plan in place to keep yourself busy. Sometimes smoking a cigarette, vaping or chewing tobacco is a habit, or used to “relieve stress.” Keep your mouth busy by chewing gum, candy or drinking water.

If you are craving nicotine, change your routine. You could try going for a walk or jog to distract yourself.

5. Think about your reason for quitting

Everyone has different reasons for quitting. Remind yourself why you want to quit. Add up the money you will save, and decide to do something good for yourself.

Research has shown that tobacco use takes seven to eight years off your life. However, quitting tobacco or nicotine can decrease your risk of a heart attack or stroke in as little as 24 hours.

“It is easier to take one day at a time on your journey to being nicotine free,” Scheuer said.

Why you should quit smoking, vaping or chewing

We know the negative side effects of using tobacco and nicotine products, such as respiratory infections, asthma and cancer. Smoking and vaping also can lead to more severe cases of diseases like influenza or COVID-19.

“Research has shown that smoking can reduce your life expectancy. If you quit by the age of 40, you could get as many as nine more years of life,” Scheuer said.

This is because smoking impacts many parts of the body including your:

Heart: Smoking builds up plaque in your arteries, increasing your risk for heart attack, stroke and aneurysms. After just 20 minutes of no smoking, your heart rate and blood pressure drop.
Blood: Smoking increases blood pressure, thickens blood vessels and weakens the immune system. After 12 hours of no smoking, the carbon monoxide level in your blood returns to normal.
Eyes: Smoking damages the optic nerve, which can cause macular degeneration and blindness.
Bones: Smoking can cause osteoporosis or bone loss.
Lungs: Smoking causes asthma, emphysema, chronic bronchitis, tuberculosis and chronic obstructive pulmonary disease. After two weeks to three months of no smoking, your lung function increases.
Reproductive system: Smoking causes erectile dysfunction, ectopic pregnancy, preterm birth and stillbirth.
Brain: Nicotine in cigarettes, e-cigarettes and chewing tobacco causes anxiousness, irritability and attention difficulties.

Quitting smoking has many other benefits as well, including whiter teeth, fresher clothes, easier breathing, fresher breath, tastier food and cleaner hands.

On top of the health benefits of quitting smoking, it is also an expensive habit. Smoking a pack a day can cost more than:

$9 a day
$63 a week
$3,276 a year

If you need more reasons to quit smoking, think of these:

There are 7,000 chemical agents in a cigarette, including toxins found in rat poison, toilet cleaners and formaldehyde.
Cigarette smoking and second hand smoke exposure cause more than 480,000 American deaths each year.
Quitting smoking lowers the risk for early death and developing smoking-related diseases.

More reasons to quit can be found with this CDC resource or this American Lung Association resource.

Here is a graphic you can print and hang on your wall as motivation to quit smoking, vaping or chewing.

Download Quitting Smoking Infographic

What you win if you quit smoking infographic

Download Quitting Smoking Infographic

Do what works for you

These are just tips to help you quit the unhealthy habit. Do whatever it takes to beat the urge to use tobacco or nicotine. Contact your primary care provider with any questions or for more resources available.

For questions about cancer risk, talk to a Marshfield Clinic Health System provider.

Schedule appointment Message your provider