Tobacco and Nicotine Cessation

Thinking About Quitting Smoking or Vaping? You’re Not Alone.

Quitting smoking or vaping is one of the best choices you can make for your health—and it’s also one of the hardest. Nicotine is highly addictive, and quitting often means working through both physical withdrawal and the routines, stress, and emotions that can be tied to nicotine use.

The good news? You don’t have to quit on your own. Support works—and we’re here to help.

Whether you’re just thinking about quitting, cutting back, or ready to choose a quit date, these tips and resources can help you take the first step.

Start With a Plan

Quitting is easier when you have a plan—not just willpower.

Try these simple steps:

  • Pick a quit date (or set a goal to gradually reduce)
  • Identify your triggers (stress, driving, social situations, boredom, after meals)
  • Plan what you’ll do when cravings hit

Helpful substitutes can include:

  • Chewing gum or mints
  • Sunflower seeds or crunchy snacks
  • A fidget or stress ball
  • Taking a short walk or sipping water

Small changes can make a big difference when cravings show up.

Nicotine Replacement Therapy (NRT) Can Help

Nicotine replacement therapy helps reduce cravings and withdrawal by giving your body nicotine without the harmful chemicals found in cigarettes or vaping products.

Common NRT options include:

Nicotine Patch

Provides a steady, controlled dose of nicotine throughout the day.

Nicotine Gum

Works well for sudden cravings when used as directed.

Nicotine Lozenges

Dissolves in the mouth and can help manage strong urges.

Some people do best using a patch plus gum or lozenges for breakthrough cravings. A healthcare provider can help you choose the best option based on your needs.

Support Makes Quitting More Successful

Cravings are completely normal, especially during the first few weeks. The good news is that cravings usually only last a few minutes, even when they feel intense.

Strategies that often help include:

  • Deep breathing
  • Drinking water
  • A short walk or movement break
  • Keeping your hands busy
  • Distracting yourself with a quick task

It can also help to write down your reasons for quitting and keep them somewhere visible—like your phone, wallet, or fridge.

Tobacco & Nicotine Dependence Treatment at MyAlly Health

At MyAlly Health, we offer tobacco and nicotine dependence treatment through a combination of:

Counseling and support
Nicotine Replacement Therapy (NRT)

We work with you to build a quit plan that fits your life, your stress level, and your goals—whether you want to quit now or start by cutting back.

Nicotine Replacement Therapy is Free for Patients

All NRT is billed to insurance when a patient has coverage, and then the balance is written off, so it is free of charge to the patient.

Certified Specialists

All of our staff are certified tobacco treatment specialists, so you can feel confident you’re receiving evidence-based care and support.

Free Help Through NDQuits

North Dakotans can also access free, confidential support through NDQuits, the state’s tobacco quitline. NDQuits offers:

  • Personalized coaching
  • Text and online support
  • In many cases, free nicotine replacement therapy

Call 1-800-QUIT-NOW
Visit ndquits.com

Support is available whether you’re quitting cigarettes, vaping, or other nicotine products.

Ready to Take the Next Step?

If you’re thinking about quitting—or you’ve tried before and want to try again—we’re here for you. Quitting is a process, and every attempt is progress.

Contact MyAlly Health to learn more about tobacco and nicotine dependence treatment.