Skip to main content

Tips to Quit Smoking


Find our full list of tobacco-free guidelines, tips to stop using tobacco, and resources to quit smoking.



For the purpose of this policy, "tobacco" refers to any and all tobacco or tobacco-based products: cigarettes, cigars, pipes, hookahs, and e-cigarettes are all included.

The use of tobacco products is prohibited anywhere on the university campus. It is prohibited in all buildings and outdoor areas. It is prohibited in university vehicles as well as private vehicles when they are on university property.

Individuals should not bring tobacco or tobacco-based products onto the campus. When any person enters the grounds of the university, any smoking material should be extinguished and disposed of in an appropriate receptacle at the perimeter of the grounds of the university.

This policy applies to anyone physically present on the University campus: all administration, faculty, staff, students, contractors, and guests of Salem State University.

The sale of tobacco products on campus is prohibited.

Violation of these standards will subject the individual to disciplinary procedures (found for students in the Student Conduct Code. These university standards will be enforced by the university police department. Salem State University reserves the right to initiate disciplinary procedures against any individual found to be in violation of this policy.

Any employee or student who believes he/she is being subjected to second-hand smoke should inform the offending party of the existence of these standards and in a professional and courteous manner request that he/she adhere to its conditions. If the request is not effective, the violation should be reported to the university police department.

Salem State University has no jurisdiction over the use of city owned streets, sidewalks and right-of-ways. However, many streets and adjacent sidewalks on the campus are university property. Those interested in engaging in tobacco-related activities should exercise care to obviously and clearly engage in these activities on non-university property, and in areas where they will not cause harm to others. Court rulings maintain that tobacco users do not have the legal right to expose others to second-hand smoke, a Class A carcinogen, and they are not entitled to protection against discrimination as "addicts" or as "disabled persons."

Efforts are made to inform all members of the university community and public about the university's tobacco-free campus. Such notifications include: signs in all buildings and on campus grounds, announcements at public events, reminders on programs and other materials, inclusion of the standards in the student handbook, and presentations during orientation sessions for new and transfer students as well as their parents and during orientation sessions for new employees.


Counseling and health services has trained staff that can be of assistance in helping you quit. To schedule a free one-on-one appointment for tobacco cessation, visit our health services portal through your Navigator account, or call 978.542.6413.

Research shows that only five percent of smokers are able to quit "cold turkey." Getting help increases the chances that you will be successful in your quitting efforts. So, whether you need a prescription for a cessation medication, Nicotine Replacement Therapy (NRT), or just to talk, make an appointment to get help. Most people are not aware that many health insurance plans cover the cost of nicotine replacement products (the patch, gum, lozenges, etc.) with a prescription from a health care provider.

Many ex-smokers say quitting was the hardest thing they ever did. However, millions of people have been able to do it and you can too. One of the main reasons that smokers keep smoking is nicotine. Nicotine is a chemical in cigarettes that makes you addicted to smoking. Over time your body gets used to having nicotine, and the more you smoke, the more nicotine you need to feel normal. When your body doesn't get nicotine, you may feel uncomfortable and crave cigarettes. This is called withdrawal. It takes time to get over withdrawal, and we can help you with that.


  • Get help. You are more likely to be successful if you use some type of help.
  • Prepare mentally, you will need willpower to break the habit for good.
  • Be prepared and be realistic. When you first quit you may feel restless, irritable, frustrated, and even sleepless. These will pass as the addictive effects of the nicotine in tobacco leave your system.
  • Make a list of why you want to be tobacco free. You can use this to help you through the tough first few days. Many students who have quit smoking have been motivated by both the improvement in physical health and appearance, as well as financial reasons (the average savings per year for a pack-a-day smoker is $2,500).
  • Set a date. This helps with your mental preparation.
  • Tell your friends, family, coworkers and everyone else who can be supportive. This helps make your quitting efforts more real.
  • Avoid temptation. Especially in the first few tough days, you will likely want to avoid situations or people who were part of your tobacco rituals