Questions to Ask Yourself

  • Why do you want to quit today?
  • How motivated are you to quit using tobacco today?
  • Are there supportive people in your life to help you?
  • What are your major concerns about this attempt to quit? (failure, withdrawal, increased stress, etc.)

Challenges When Trying to Quit

  • Feeling sad or anxious
  • Weight gain: quitting will likely increase your appetite and you may gain weight. It has been shown that people who do gain weight while quitting gain less than 10 pounds. If this is a concern, make sure you get plenty of exercise and try to eat a well-balanced diet.
  • Depression and anxiety
  • Irritability

Many people find it very difficult to quit using tobacco products. People commonly quit and then find themselves using the product again, especially in the first few weeks or months after quitting. People who use tobacco products after quitting should try to quit again. Don’t be too hard on yourself if you slip, just remind yourself of the reasons you are quitting, and try again. It may take four or more attempts before you are able to quit for good. Each time you try, you get closer to quitting for good by finding out what works for you and what doesn’t. People who stop smoking for three months or longer have an excellent chance of remaining tobacco free for the rest of their lives.

Tools, Tests and Exercises

It is helpful to complete all of the tests, tools and exercises found in this section of the website. That way you can get a better sense of your personal usage and develop your own strategies to help yourself quit.

Tools to Help You Quit


  • Oregon Tobacco Quit Line offers free quitting information and one-on-one telephone counseling.
  • Call toll-free: 1-800-QUIT NOW (1-800-784-8669)
  • Spanish language line: 1-877-2NO-FUME (1-877-266-3863)


Students can get free one-on-one tobacco cessation help at the Student Health Center. Stop by or set up an appointment by calling 541-737-WELL (9355).