Whether you’re looking for information on resources that can help you quit, are contemplating reducing your use, struggling with cravings, or are just looking for more information regarding the harmful effects of nicotine and tobacco related products, we can help!
Nicotine & Tobacco Quit Kit
Free kit full of tips and tools to becoming nicotine and tobacco free. Available for pick up at the Health Center and the Be Well office.
Unable to pick up a quit kit? Here are some suggestions to put together your own:
- Small journal or notebook
- Pick a quit date and write it down
- Develop SMART goals to help reduce and/or stop using nicotine related products
- List your reasons for changing your behavior to keep you motivated
- Identify challenges to changing your behavior
- Identify and record resources that support your decision to change your behavior (i.e., apps, friends, family, support groups, etc.)
- Write positive affirmations that support your desire to change your behavior
- Pack of gum
- Chewing gum has shown to reduce the severity of nicotine withdrawal
- Stress ball or small tangible item of choice for stress relief
- Often craving present themselves when feeling stressed. Having items to relieve stress can be useful tools.
- Blowing bubbles can add distraction, relieve stress and adds some joy, which can aid when experiencing urges to use.
- Nicotine cessation aids
- Nicotine withdrawal and cravings can divert us from reaching our goals. Fortunately, there are many effective and FDA approved medications/aids (i.e., Nicorette gum, patches, and oral medications) that support us in this effort. If interested in learning more and/or finding which ones might be best for you, talk to your medical provider and/or MHC Health Services to discuss an option that is best for you.
- Learn some skills to manage stress
- Stress management is your secret weapon to successfully quitting. Learning ways to manage stress is important for not only your wellbeing, but can be strategic in helping someone reduce and/or stop using nicotine. Increasing exercise, practicing yoga, utilizing deep breathing exercises, practicing mindfulness, using guided imagery and/or progressive muscle relaxation can be some useful tools in your toolbox for success.
- Get social and rally support
- Social support plays a critical role in one’s well-being. Identifying and utilizing interpersonal relationships (i.e., family, friends, coworkers, support groups, smoking cessation apps, etc.) helps us manage stress, keeps us motivated and helps us maintain new behaviors. Social support also adds accountability, which many of us need to stay on track.
Medication Assisted Support/Treatment
Whether you are ready to quit tobacco/nicotine or just worried about how to get through the day without it, medication assisted treatment can help. Students covered by MHC student health insurance are eligible for up to 90 days of medication assisted treatment free of charge. Similarly, many other insurance companies offer support that increase the likelihood of successfully quitting. If interested, schedule an appointment with College Health Services (CHS). A medical provider can review your health needs, address questions you may have regarding the types of treatment available, offer additional resources, and support you in taking steps to quit. Contact CHS at (413) 538-2121 for an appointment.
Counseling Service clinicians often work with students who are interested in decreasing or discontinuing their use of substances, including nicotine and cannabis. Substance use is a complex concern that often requires the development of skills and supports to facilitate quitting and recovery. If you would like to speak with a counselor about options to address your substance use, you can call the Counseling Service at 413-538-2037 to schedule an appointment or go to their website at https://www.mtholyoke.edu/counseling for more information.