Getting Prepared

Quitting smoking isn’t easy, but with support, you can quit. Like with any challenge, getting prepared increases the likelihood of success. We’ve included some information below to help you get prepared to quit.

Make a Commitment

Committing to a quit date is the first real step to quitting smoking. You should give yourself time to prepare, but don’t put it off too long. A few weeks should be enough time for you to prepare yourself to quit successfully.

After you set a date, you’ll need a plan. A quit plan can help you stay focused, motivated, and confident that you can quit. You can create your own personalized quit plan using this tool from

Find Your Why

All of our decisions are driven by something we want, need, or care about. Expressing why you want to quit will be important as you try to maintain motivation. Whether you’re quitting to make sure you’re healthy enough to play with your grandkids or to set a good example for your child, knowing why will help you keep your commitment.

You can review some of the reasons in the Mississippi Tobacco Quitline Quit Guide as you work to identify your reason for quitting.

Consider Your Cravings

Cravings are those short but intense urges to smoke. These cravings usually only last a few minutes. You should plan ahead and make a list of some activities you can do when you get a craving, such as reading a book, taking a walk outside, or reciting an affirmation.

You should also think about the triggers that may lead to tobacco use. Are there certain people or places that you need to avoid? Are there habits that you need to change? Are there emotional triggers you need to manage? We’ve included a list of potential triggers below that may affect you or someone you know.

Emotional Triggers

  • Stress
  • Anxiety
  • Depression
  • Loneliness
  • Boredom
  • Anger

Habitual Triggers

  • Phone conversations
  • Drinking
  • Watching television/streaming
  • Driving
  • Finishing a meal
  • Drinking coffee
  • Taking a work break

Social Triggers

  • Going to a club or bar
  • Going to a social event (e.g., party, bbq, etc.)
  • Seeing a friend or coworker smoker

Call the Mississippi Tobacco Quitline

The Mississippi Tobacco Quitline provides a free telephone and online tobacco cessation program that includes tobacco cessation coaching, personalized support, and free nicotine replacement therapy (NRT) for eligible participants. 

When you enroll in the Quitline’s coaching program, you have access to specially trained cessation coaches who will work with you to develop a customized plan for quitting tobacco and provide you with ongoing support along the way. 

Telephone Coaching

Call 1-800-Quit-Now (1-800-784-8669) to enroll in one-on-one, confidential tobacco cessation coaching.

Online Coaching

The Quitline’s online coaching program is a combination of self-guided tobacco cessation exercises and online messaging with specially trained cessation coaches. To register for online coaching, click here.

Tell Your Friends and Family

Quitting smoking is much easier when your friends, family, and coworkers are there to support you. You can make sure those people are in your corner by letting them know you are planning to quit and asking them to help you stay quit. has a few specific things you can ask friends and family members to do to help you as you prepare to quit:

  • Ask them to check in with you to see how things are going, especially on your quit date.
  • Ask them to help you think of smokefree activities you can do together (like going to the movies or a nice restaurant).
  • Ask a friend or family member who smokes to quit with you, or at least not smoke around you.
  • Ask your friends and family not to give you any tobacco product—no matter what you say or do.
  • Let your friends and family know that you may be in a bad mood while quitting. Ask them to be patient and help you through it.