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There are many approaches available to help you quit smoking or chewing; chose the method that works best for you. Pick up the phone for telephone support, get online, or register for the next tobacco cessation class. Do it for yourself and for everyone who cares about you.
Tips to Help You Quit:
  • Determine why you want to quit. Post a picture of someone special as a reminder, remember they're pulling for you.
  • Set a quit date. To make sure you stay motivated, make it soon.
  • Find support in friends and family, online, in a cessation group, or with your doctor for when things get tough.
  • Stick with it. Withdrawal symptoms and cravings will pass if you can resist the urge to use tobacco. Remind yourself why you want to quit and the benefits you'll get from doing so.
  • Prepare for challenges. Practice what you'll say when someone offers you a cigarette or dip. No sweat, right? You face much bigger challenges every day.
Ways to Quit:

1.  By Phone:

Washington’s Tobacco Quit Line – The professional cessation specialists provide free one-to-one counseling and customized quitting plans over the phone. Identify local resources and answers questions about tobacco cessation benefits.  For smokers of cigarettes & pipes and people who chew tobacco.

  • English 1-800-QUIT-NOW (1-800-784-8669)
  • Spanish 1-855-335-3569
  • TTY 1-877-777-6534

TRICARE Quit Line - All non-Medicare eligible TRICARE beneficiaries within the U.S. can get assistance with going “smoke-free” by calling the toll-free quitline 24 hours a day, 7 days a week, including weekends and holidays.

  • 1-888-713-4597

2.  On-Line:

Comprehensive Listing of On-Line Cessation Resources for Cigarettes and Smokeless Tobacco.

  • Quit Tobacco Make Everyone Proud - The Ucanquit2 program offers an interactive, web-based tobacco cessation program for military personnel and their family members.  Live, real-time encouragement from trained tobacco cessation coaches via the 24/7 “chat” feature is available.
  • Navy and Marine Corps Public Health Center's - Tobacco is a dangerous addiction that's expensive, deadly and has a serious impact on readiness.  To help you win the battle, NMCPHC offers you effective resources to end tobacco use and learn about the harmful effects of secondhand smoke.
  • - Washington State Department of Health's website
  • Freedom From Smoking - The American Lung Association offers resources to help smokers figure out their reasons for quitting and then take the big step of quitting for good.
  • Smokefree Women - Smokefee Women helps you or someone you care about quit smoking by providing quitting advice, tips and support specific to women’s needs, including expecting mothers.
  • National Alliance for Tobacco Cessation - Three Steps, One Goal:  Quit Smoking.  The EX Plan is based on scientific research and practical advice from ex-smokers.  It isn't just about quitting smoking.  It's about "re-learning life without cigarettes."  It doesn't matter if it's your first try or your tenth, EX can help you quit and stay quit.
  • - is intended to help you or someone you care about quit smoking and allows you to choose the help that best fits your needs.

3.  Take a Free Class:

Naval Hospital Oak Harbor offers free classes to help you successfully quit using tobacco products.

  • Naval Hospital Oak Harbor Tobacco Cessation Clinic -This interactive session addresses the physical, psychological, and social causes of nicotine dependence.  Discussion includes health consequences, the benefits of quitting, and the pharmaceutical options that are available at Naval Hospital Oak Harbor.  We will assist you in developing your quit plan, identifying your support systems, and assist you determining healthy alternatives to tobacco use.
    • Active duty military personnel, family members, retirees, government, and contracted employees are authorized to enroll in the course.  Medications may be prescribed to military personnel, retirees, and eligible family members.
    • Classes are scheduled every Tuesday 1300-1430, check in with Health Promotion, BLDG R53, RM 121 (modular across from the main hospital).  Individual sessions are also available.  For further information or to register for the next class, contact Health Promotion at (360) 257-9892.

4.  Talk with your Primary Care Provider:

Make an appointment with your Primary Care Provider to discuss your quit plan.  Contact TRAC at 1-800-404-4506 to make an appointment.

5.  Smart Phone Apps:

  • SmokefreeTXT - is a mobile text messaging service designed for adults and young adults across the United States who are trying to quit smoking.  The program was created to provide 24/7 encouragement, advice, and tips to help smokers quit smoking and stay quit.  
  • SmokefreeMIL - a 24/7 program that provides text message support leading up to your quit date, during your worst cravings and even after you've quit smoking for good.  Text MIL to 47848.  
  • QuitPal's - set a quit date and financial goals, track smoking habits and money saved, receive health milestones and tips to stay motivated, and access NCI's Cancer Information Service by toll-free phone line or live chat.  More information at
  Tobacco Cessation Presentations - Various tobacco presentations from the Navy and Marine Corps Public Health Center (NMCPHC)
Links of Interest:
  Smoking and Tobacco Use - Information from the US Centers for Disease Control and Prevention (CDC) regarding Smoking and Tobacco Use.
  Great American Smokeout - The American Cancer Society encourages smokers to use the date to make a plan to quit or to plan in advance and quit smoking that day. Quitting smoking is not easy, but it can be done. To have the best chance of quitting successfully, you need to know what you're up against, what your options are, and where to go for help.
Need help finding resource materials like posters, pamphlets, or flyers for your command? Need help with your next health-related GMT? Need a speaker for your next safety stand down? Contact the Naval Hospital Oak Harbor Health Promotion Office at (360) 257-9892 or email us at: Health Pro for assistance.
The appearance of external hyperlinks does not constitute endorsement by the United States Department of Defense, the United States Department of the Navy, and Naval Hospital Oak Harbor of the linked web sites, or the information, products, or services contained therein. For other than authorized activities such as military exchanges and Morale, Welfare, and Recreation sites, the United States Department of Defense, the United States Department of the Navy, and Naval Hospital Oak Harbor does not exercise any editorial control over the information you may find at these locations. These links are provided consistent with the stated purpose of this Department of Defense web site.