Tobacco-Free Living
Tobacco Cessation Education 

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 Get motivated to quit tobacco use and live tobacco-free

This could be the year you make smoking or chewing tobacco a thing of the past. Though many Soldiers decide to quit, resolutions often quickly fall by the wayside. Making sure your motivation remains Army strong could be the tipping point in becoming tobacco-free.

Motivation is a powerful engine that can ignite the drive to succeed. To increase motivation, set a goal, write it down, and commit to it publicly. Find inspiration from others who have quit tobacco. Visualize yourself living a tobacco-free, healthy lifestyle. Take concrete actions, starting with a quit plan external link icon to map out a strategy for success.

You’ll find out your particular triggers and discover tips to deal with them, as well as common issues, such as putting on pounds as your body mistakes nicotine cravings as food cravings.

Take a proactive stance to avoid gaining weight:

  • Eat three balanced meals a day—make breakfast a priority. Doing so may increase your energy and help reduce hunger and the desire to overeat.
  • Avoid foods that you connect with tobacco, especially heavy, fried foods. 
  • Keep healthy foods external link icon handy and pick ones that need a lot of chewing.
  • Drink water to help you feel full while flushing out your body.
  • Burn extra calories by taking the stairs, going the long way, and walking the dog. Exercising or just upping your daily activity will help cut withdrawal symptoms, prevent weight gain, and improve your odds of living a tobacco-free life.

Your installation health staff may offer free instruction on how to begin the quitting process through cessation classes and can assist with medications to help combat nicotine cravings. To supplement those resources, visit www.ucanquit2.org for 24/7 access to interactive tools, information, and support, including a comprehensive online tobacco cessation training program, personalized quit plans, and live chat support from those who have quit or are in the process of quitting.

By utilizing local and online resources and support, you can harness the power of motivation to make a plan and quit for good.

(provided by Quit Tobacco - Make Everyone Proud, TRICARE Management Activity)


Special Contents

Mouth Healthy External link (American Dental Association)

Education and video clips providing information on tobacco risks, dangers of smokeless tobacco, and lifestyles and your oral health.

Light Cigarettes External link (American Lung Association)

As required by the Family Smoking Prevention and Tobacco Control Act, as of June 22, 2010, the tobacco industry will no longer be allowed to market these products under the terms "light, low and mild External link."

Smokeless Tobacco External link (National Cancer Institute)

Smokeless tobacco is tobacco that is not burned. It is also known as chewing tobacco, oral tobacco, spit or spitting tobacco, dip, chew, and snuff.  Smokeless tobacco is not a safe substitute for cigarettes.

Withdrawal Symptoms and Triggers External link (National Cancer Institute)

Quitting is the only way that smokers can substantially reduce their risk of disease. Staying busy and avoiding what tempts you to smoke will help you manage withdrawal symptoms and avoid your triggers to smoke.

Vital Signs External link (Centers for Disease Control and Prevention)

A monthly CDC publication to communicate vital health information on select topics.