Smoking is a really hard habit to break.  It is a combination of an addiction to nicotine and an attachment to a strong behaviour that you have been doing a lot for a long time. It gets connected to social things, how you manage stressful moments, triggers like getting in your car or finishing your dinner, rewards for a job completed, or a well deserved break in your day.

Most people have had several quit attempts before they give it up for good.  No one likes feeling like they’ve failed at something, and most smokers have had a quit attempt that didn’t go well, or have relapsed and started smoking again and became frustrated with themselves.  Having a plan can help you approach it differently this time.

Some people do well with setting a quit date; you plan on what supports will be in place such as medications and nicotine replacement, how you will change your routine or daily patterns to stay ahead of triggers, and how to manage tough moments when you really want to smoke.

Some people do well with reducing to quit; you plan to reduce the number of cigarettes per day gradually over a number of weeks.  You may use nicotine replacement to help cut out some cigarettes while you are changing your routines and behaviours. When you get down to a smaller number of cigarettes per day, you will feel more confident and ready to plan to quit.

To get the full health benefits of being tobacco free, you need to quit completely and the best plan once you’ve quit is the follow the “NOPE” principle – “NOT ONE PUFF EVER”.  Your brain has a good memory for nicotine, and even on cigarette can fire up those nicotine receptors in your brain and quickly you want more.

You can book an appointment with your health care provider to discuss your cutting back or quitting strategy.

These are some resources you may have heard of. See what appeals to you. Knowledge is power!

smokershelpline.ca or 1-877-513-5333
Phone or online support with tips and tools to help you quit successfully. With your written consent, we can fax a referral or your can call yourself to begin. They will call you to check in on your progress and offer support.  You can register to receive daily tips, motivational emails, and tests to help you as you reduce or quit.

There is an online chat room that is monitored by staff to give you the support of other smokers who are going through the same things you are.  You will receive great tips for managing as you quit.

Quit Smoking Now
Offers an online, “On the Road to Quitting” program that offers information whether you:
1. Smoke and don’t plan to quit in the next six months.
2. Smoke and plan to quit in the next six months.
3. Smoke and plan to quit in the next month.
4. Have stopped smoking and want to stay smoke-free

Region of Waterloo Quitting Smoking – Online or call Tobacco Information Line 519-883-2279
Offers phone support or online as well as a youth site.  Online offers tips, work sheets, programs and resources to help you create a quit smoking plan that is right for you.

pregnets.org
Resources for pregnant women who are smoking. It also offers an anonymous online discussion board for questions and support.

About.com – Smoking Cessation
Focuses on changing your thinking and addresses fears of quitting and what holds you back.  It offers a lot of practical tips for handling cravings, withdrawal, managing triggers and staying smoke free.  You can register for a weekly newsletter.  The website contains a lot of advertising which we do not endorse, but the smoking cessation information is good.

Like to Read?  Allen Carr – Easy Way to Quit Smoking
This book is available at Chapters and online and focuses on “why smokers continue to smoke in spite of the obvious disadvantages.  It removes the need and desire to smoke”.

Allen Carr does not believe in the use of medications or nicotine replacement therapy. However, you have access to all treatments at your Family Health Team.