Young people

• Enroll in This is Quitting powered by truth® (see more information below)

• Enroll in My Life, My QuitTM (see more information below)

• Visit teen.smokefree.gov for tools and tips to quit

• Be aware of the symptoms of nicotine withdrawal and how to cope (see more information below)

More Information about Quit Resources for Young People

EX Program

Most people who smoke or vape want to quit. To help, free tools and resources are available through a digital quitting platform by Truth Initiative and Mayo Clinic. EX Program supports people of all ages looking to quit any tobacco or nicotine product through interactive support, personalized quit plans, and the nation’s most established online quitting community. Users can share experiences with other quitters, read advice and tips from Mayo Clinic cessation specialists, and hear from former tobacco users about topics including how to handle nicotine withdrawal

People looking to quit any type of tobacco product can text EXPROGRAM to 88709 to join for free.  

My Life, My QuitTM

My Life, My QuitTMis a specially designed program to help young people quit vaping or other tobacco products. My Life, My QuitTM provides five free and confidential coaching sessions by phone, live texting, or chat with a specially trained youth coach specialist. Youth can text Start My Quit to 36072 or call toll-free 1-855-891-9989 for real-time coaching.  They can also visit mylifemyquit.com to sign up online, chat with a live coach, get information about vaping and tobacco, and participate in activities to help them quit. The program can send out materials and a certificate at the end of the program.

My Life, My QuitTM is a program of National Jewish Health, the vendor for the Massachusetts Smokers’ Helpline. The My Life, My QuitTM program combines best practices for youth tobacco cessation, adapted to include vaping and new ways to reach a coach using live text messaging or online chat.

Specially trained youth coach specialists emphasize that the decision to stop is personal, and provide information to help cope with stress, navigate social situations, and support developing a tobacco-free identity.

For more information aboutMy Life, My QuitTMvisit mylifemyquit.com and click on Parents/Guardians under the Resources tab.

Nicotine Withdrawal Symptoms and Coping Mechanisms

Some youth may not realize they are addicted to nicotine, but if they experience one or more of the following, they likely are hooked:

• Feeling nervous, anxious, angry or restless when they can’t vape/use tobacco

• Having strong cravings to vape/use tobacco

• Feeling nervous, anxious, angry or restless when they can’t vape/use tobacco

• Having trouble concentrating

• Feeling the need to vape/use tobacco to feel better

When someone dependent on nicotine quits using it, their body needs to adjust to not having it. The physical and mental symptoms that result are called withdrawal symptoms. For most people, these symptoms are short-lived.

• Having cravings to vape/ use tobacco

• Feeling down or sad; having trouble sleeping

• Having trouble thinking clearly and concentrating

• Feeling restless and jumpy or irritable, or grouchy

• Having stomach pain, headaches, or dizziness

If a young person is smoking menthol cigarettes, research says menthol cigarettes may be harder to quit than non-menthol cigarettes. For more information about menthol, visit CDC’s web page about menthol.

How can you help a young person cope with nicotine withdrawal symptoms so they do not start using nicotine again to feel better?  Help them practice these strategies:

• Delay acting on the urge to vape/use tobacco – Wait out the urge. They only last a few minutes and will lessen with time.

• Deep Breathing – Deep breathing helps by concentrating on breath instead of the craving. Take two deep breaths when there is an urge to vape/use tobacco. Breathe in slowly and deeply; then breathe out slowly. 

• Drink Water – Drinking water helps flush out nicotine and other toxins. Sip water slowly and hold it in the mouth a little while to satisfy the need to have something in the mouth.

• Have alternatives to vapes handy – Good alternatives are something to hold and keep the mouth busy. Some of these may not be allowed in the classroom at school, but examples include chewing on toothpicks or gum. Sucking on hard candy can also help.

• Do Something Else / Find Alternatives – Do something else to take the mind off vaping/using tobacco.  Physical activity (going for a walk, run, bike ride, etc.), working on hobbies, calling or texting a friend, or just doing something else when there is the urge to vape/use tobacco can help.  Other ideas include going to places that don’t allow vaping, such as the mall, or joining an online support community.

• Adjust routines – The brain connects regular places and things to tobacco use patterns. These certain places, events, situations, or people can trigger the brain's craving for nicotine.

• Avoid places, situations, or even certain people that make it hard to say “no” to a craving or offer to vape/use tobacco. Role-play with a young person to practice what they can say if a friend asks them about vaping. For example, help them practice what they can say in social situations when offered a vape.