4 Ways to Make Quitting Easier if You Have a Mental Illness

Please note: If you or someone you know needs support now, call or text 988 or chat 988Lifeline.org. 988 connects you with a trained crisis counselor who can help at any time of day or night.

Many people with mental health conditions have other life challenges that can make it harder to quit. Being around other people who smoke, feeling lonely, and being worried about money are common. But, even with these other challenges, you can quit. The key is getting support, making a quit plan, and using quitting medication.

And remember that you are doing your best under hard circumstances. Treat yourself with the same compassion you would treat a friend or loved one.

1. Work with a mental health professional

Everyone needs help sometimes. Consider getting help from a trained professional like a psychologist or therapist if you’ve had two or more weeks with changes to your thoughts, moods, or body that make it hard to manage your home, relationships, work, or school.

Everyone’s situation is different. Here are some common signs that you might need help with mental health:

• Feeling very worried, afraid, sad, or down
• Having feelings that are much stronger than normal, or big mood changes
• Feeling tired or low-energy
• Changes in how you eat or sleep
• Avoiding friends or family, or social activities
• Having thoughts about hurting yourself or someone else

If you or someone you know is struggling or in crisis, help is available. Call or text 988 or chat 988lifeline.org. You’ll be able to speak with a trained crisis counselor any time of day or night.

2. Get support from people who care about you

Having good support on your quitting journey can make things easier. Research shows that people who have support are more successful in staying quit. Support is especially important if you have a mental health condition.

Getting support from others has lots of benefits. It can help you feel less lonely and provide reassurance during difficult times. It can motivate you on your quitting journey. And it can help you see the bigger picture of why you want to quit.

Support can come in many forms from many people. They might be:

• A friend or family member
• A support group
• A mental health professional
• The EX Community

It can be hard to quit when people around you still smoke or vape. Getting support from others, or just being around other people who are quitting, can help you quit.

3. Develop new coping strategies for stress and other triggers

Over time, smoking and vaping nicotine may become coping strategies. But you can create new ones.

First, take note of when, where, and who you are with when you smoke or vape. Pay attention to your triggers and what causes your cravings.

Common emotional triggers include feeling stressed, anxious, depressed, or numb. Triggers can also include doing a particular activity, being in a certain place, or seeing someone else smoke or vape.

Next, plan how you want to deal with these situations in the future. Some ideas to get started include:

• Spending time outside or going for a walk
• Journaling
• Talking to someone you trust
• Practicing mindfulness, relaxation, or stress management

Stress can make it especially hard to quit and stay quit. Relaxation and stress management strategies can help you feel calm and relaxed. They can help you manage cravings without smoking or vaping. Try a few different strategies for managing stress and see which ones you prefer.

4. Use medications to help quit

Food and Drug Administration (FDA)-approved medications are safe and effective ways to help you quit.

Medication reduces the intensity of nicotine withdrawal symptoms. That can make your quitting journey more comfortable. It can double your chances of quitting for good.