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Thinking of Quitting Smoking?

Thinking of Quitting Smoking?

Tips to create a "quit plan"

Before you quit smoking:

Visit the Don't Quit Quitting website (external link)

This helpful website offers a variety of strategies and support options for quitting smoking. You can also call 811 or 1-866-797-0007 for 24/7 health advice.

Set a quit date

Pick a date in the near future that is important to you and that you will remember.

Create smoke-free zones

Start by making your whole house and car smoke-free.

Keep a record of your smoking habits

You can use this information to understand what increases your desire to smoke. Before your quit date, keep track of:

  • When and where you smoke.
  • What mood you were in.
  • Who you smoke with.
  • How many cigarettes you smoke per day.

Decrease the number of cigarettes you smoke

Before your quit date, slowly reduce the number of cigarettes you smoke per day.

Try different ways/methods

Try quitting for a day so that you can recognize how you will feel when you do go smoke-free.

Plan to cope with withdrawal symptoms

Make a plan to handle how your body will feel when you are not smoking. These feelings or symptoms that you feel are called “withdrawal symptoms.” For example:

  • Going for a walk
  • Talking with your friends
  • Chewing gum

Get help from friends and family

Create a support network with people that can help you quit smoking.

Get self-help guides and resources

You can read information on websites, in books, podcasts, or other sources. These support materials can help you quit smoking.

How do I deal with cravings

Cigarettes contain a chemical called nicotine. Regular smokers get used to this chemical. When you stop smoking, your body will desire the nicotine. There are some methods to handle this:

Follow the 4 Ds

  • Drink lots of water. This will help to flush the nicotine and other chemicals out of your system.
  • Deep Breaths. Take 10 deep breaths instead of a cigarette break. Focus on breathing clean air.
  • Do something else. During the times that you normally smoke, try new activities. For example, go for a walk or wash the dishes right after dinner.
  • Delay the urge to smoke. The first cigarette of the morning is very difficult for most people to give up. Try to delay it for 15 minutes the first day, 30 minutes the second day, etc. Next, try to delay all cigarettes.

Use stop-smoking aids

Use stop-smoking aids, such as nicotine gum, nicotine patch, nicotine inhaler, nicotine mist, nicotine lozenge, self-help resources and/or doctor prescribed Zyban® or Champix®.

Reward yourself regularly

Make goals to decrease the number of cigarettes you smoke and then reward yourself when you achieve them.

Use other things instead of cigarettes

Use other things instead of cigarettes such as cloves, carrots, toothpicks, cinnamon sticks or orange pieces.

Get back on track if you slip

You may fail trying to stop smoking. It is okay and happens to everyone trying to stop smoking. Do not get frustrated. Instead:

Local resources, support, and services in your area

There are a number of resources in the community that can help you quit smoking.

Self-help guides and online resources

STOPontheNet Program (external link)

STOP on the Net: by the Centre for Addiction and Mental Health (CAMH), which provides eligible adults with a free supply of nicotine patches, gum, or lozenges delivered by mail.

Canadian Cancer Society Smokers' Helpline

A free, confidential, telephone-based service that provides personalized support, advice and information about quitting smoking.

Don’t Quit Quitting (external link)

This website has tips, tricks, and facts to guide you through your quit journey.

Health811

  • A free, confidential service you can call to get health advice or information.
  • A Registered Nurse will take your call 24 hours a day, seven days a week.
  • Call 811 or Toll Free: 1-866-797-0007.

Talk Tobacco

Indigenous specific quit smoking and vaping support.

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