3 pro tips to quit smoking once and for all

by | Mar 31, 2024 | Health and Wellness

You know that you should quit smoking. You may have even done it before but then started up again. But you should also know that it is possible to quit for good. Here are three tips from experts at Health Canada to help make your goal come true.

Have a plan
Achieving any of life’s big goals requires a plan. To give up smoking, you could try a “quit plan.” Just putting one together increases your chances of success. Your plan should include the reasons you want to quit, any areas of concern that could prevent you from quitting and the triggers you need to be aware of.

The final step is to set a quit date. It can be a hard stop all at once, or you can set a series of dates where you gradually smoke fewer cigarettes every week. Health Canada has an online quit plan tool that you can complete in about 10 minutes.

Explore tools to help
Withdrawal symptoms usually start within a day or two of your last cigarette. Nicotine withdrawal is not dangerous, and symptoms will improve over time the longer you remain smoke-free. There are quit tools that will help you deal with the symptoms of withdrawal, such as nicotine replacement therapy. It includes things like nicotine gum and patches. Other tools include cytisine – a plant-based product that eases withdrawal symptoms – or prescription medications like bupropion or varenicline. Combining multiple tools significantly increases your chance of success.

Talk about it
While you’re putting together your quit plan, discuss it with your friends and family so they can support you. That support could be as simple as answering the phone for a chat or going on a walk with you when you need a distraction from a craving.

You can talk to your health-care provider about prescription medications.

There are also trained quit coaches who you can speak to from anywhere in Canada by phone, online or by text. They can walk you through options to help you get through cravings, talk you through slip-ups, explain withdrawal symptoms and more. Their confidential services are provided free of charge.

Find more information about tools to quit or connect with coach at canada.ca/quit-smoking

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