Creating a Quitting Plan
- Set a quit date and commit to it
- Identify your triggers (stress, social situations, etc.)
- Tell friends and family for support and accountability
- Remove all marijuana and cigarettes from your home, car, and workplace
Coping with Withdrawal Symptoms
- For nicotine cravings: Use nicotine replacement therapy (patches, gum, lozenges)
- For marijuana cravings: Practice deep breathing, meditation, or distraction techniques
- Stay hydrated and eat healthy meals
- Exercise regularly to reduce stress and improve mood
Getting Professional Support
- Consult your doctor about medications and resources
- Consider counseling or behavioral therapy
- Join support groups like Nicotine Anonymous or Marijuana Anonymous
- Use quitline services (1-800-QUIT-NOW in the US)
Staying Quit Long-Term
- Avoid situations where you used to smoke or use marijuana
- Develop new hobbies and healthy routines
- Celebrate milestones and reward your progress
- Be patient with yourself – relapse is common but doesn’t mean failure