Quitting is possible
What to do before you quit
If you feel confident about your ability to quit smoking, it will be easier to quit. A great way to build your confidence and increase your chances of becoming smoke-free is through positive self-talk:
- I don't need this cigarette right now.
- Smoking is not something I have to do anymore.
- I can have a good time at a party without smoking.
Think about what's coming up over the next 30 days and pick a day to quit smoking. Here are a few things to consider when you make your choice:
- Pick a day when your schedule is routine and nothing new is happening.
- Avoid dates where you have a deadline or something else that might distract you or give you more stress.
- Try a "practice quit" to learn what quitting will feel like before you pick your quit date.
Proven methods to help you quit
Quitting is a personal experience and every smoker quits a little bit differently. Some people quit gradually, while others stop and start many times. Some people like to have support, but some people prefer to quit on their own. Other people find success with quit-smoking medicines. And getting sidetracked can happen to anyone. You can use any method alone or in combination. There’s no right way to quit smoking.
What we know is that getting support more than doubles your chances of quitting successfully. Combining counselling from a doctor, pharmacist or quitline with quit aids can more than triple your chances of quitting successfully.
Before you decide what's best for you, it's helpful to know what your options are. Here are some proven methods to help you quit smoking.
Quitlines
Quitlines like the Canadian Cancer Society’s Smokers' Helpline and J’ARRÊTE offer non-judgmental support and information to people who are quitting, thinking of quitting or supporting someone who is quitting smoking. Every province and territory has a quitline.
All services are free of charge! You can call 1-866-366-3667 – the number on cigarette packages – to reach the quitline nearest you or visit our website.
Quit aids
Many people find success with nicotine replacement therapy (patches, an inhaler, oral spray, gum or lozenges). These products are available without a prescription.
Your doctor can also prescribe a quit-smoking medicine like Champix or Zyban. Both are available in pill form and actively target your brain and how it processes nicotine.
Talk to your pharmacist, doctor or other healthcare professional to find the right quit aid and dose for you.
Online help
There are other great forms of self-help, such as online forums, interactive websites, smartphone apps and text message services.
Smokers' Helpline Online is an online service available 24 hours a day, 7 days a week. It offers free, personalized tools to help you quit. Get access to a quit coach, exercises, tips, tools and referrals to community programs to help you succeed.
Watch the video to hear how this online community helped Cathy become smoke-free.
Other programs to help you quit
What to do if you're not ready to quit
You know that smoking is harmful to your health – and increases your risk of cancer – but you’re not ready to quit.
That’s OK. There are lots of reasons people smoke and you have yours.
If you’re not ready to quit, consider all the reasons you do smoke – now and in the past. What made you start to smoke is probably not the same reason you do it today. Taking time to think about this can help you figure out the role smoking plays in your life and why it’s so important to you.
How to help a loved one quit smoking
It’s tough to be the loved one of a smoker. You want them to live a long and healthy life, but you worry about how their smoking will affect their health.
Unfortunately, you can’t make someone quit smoking. The decision to quit must be made by the smoker – for their own purposes and in their own time. All smokers have their own reasons for smoking and each will be motivated to quit by different things. Some people try to quit many times before they quit for good!
Here’s what you can do to make their quitting process a little easier:
- Be sensitive to their moods and needs. At different times, they may want help, to be left alone or to talk about their success.
- Help them to keep busy.
- Tell them how much you believe in them and compliment their efforts every once in a while.
- Be understanding if they slip back to smoking. Let them know you’ll be there to help when they’re ready to try again.
- Encourage them to take advantage of resources such as Smokers’ Helpline.
For more tips, check out Help Someone Quit – One Step at a Time.