Quitting

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If you don’t smoke, don’t start

If you smoke, quit

If you don’t quit, change

The best choice is to quit tobacco and nicotine products altogether. For Canadians who need help to quit smoking or need tips on how to talk to their friends, colleagues, and loved ones on how to quit – we’ve compiled some resources to help you start the process of Unsmoking your world.

THE BENEFITS OF QUITTING

Quitting all forms of tobacco and nicotine is the best choice you can make. You may experience the benefits of quitting within the first 20 minutes. Some of the reported benefits of quitting have been the following:

YOUR BLOOD PRESSURE AND PULSE MAY RETURN TO NORMAL.

QUITTING MAY ALSO HELP REDUCE YOUR RISK OF DIABETES.

THE POSSIBILITY OF HEART ATTACK, HEART DISEASE, AND STROKE MAY DROP.

YOU MAY EXPERIENCE THAT YOU COUGH LESS AND BREATHE BETTER.

QUITTING ALL FORMS OF TOBACCO AND NICOTINE MAY ALSO REDUCE THE RISK OF DEVELOPING CANCER.

TAKE YOUR FIRST STEP TO UNSMOKING YOUR LIFE, NOT JUST FOR YOURSELF BUT FOR YOUR LOVED ONES TOO.

TIPS TO QUIT

Quitting smoking can be difficult, but with the right tools you can unsmoke your life.

Quitting is a very personal experience, and you are not alone. There is no one method that works for everyone. A good way to start is to get as much information as you can and decide on a plan that's right for you.

Many people who quit smoking do it without professional help, on their own or with the support of family and friends. Others quit with professional help, such as counselling, and some smokers quit by using a cessation aid.

This site is not intended to offer medical or psychological advice. We recommend you talk to your doctor, pharmacist or stop smoking service for professional guidance. Additionally, there are many valuable resources available online to help you find the best support in quitting.

Cutting nicotine and tobacco out of your life can be difficult, but with the right tools you can Unsmoke your life. Here are some tips that may help you quit.

01

SET A DATE TO QUIT.

It’s important to remember that what you’re about to embark on is significant and urgent. So set a date within the next 2 weeks when you will stop. This will give you enough time to prepare for the process without losing your motivation to quit.

02

PREPARE YOUR SURROUNDINGS.

Remove the cigarette packet from your pocket, your nightstand, wherever you keep it, and throw it away. Remove ashtrays, lighters, and materials that might be a trigger.

03

TELL THE PEOPLE IN YOUR LIFE ABOUT YOUR GOAL.

Quitting is easier when your friends and family know about it and can support you. The more people who are there for you, cheering you on, the more successfully you’ll be in quitting.

04

KNOW YOUR TRIGGERS

A craving can come out of nowhere, even if you’ve quit for a while. Usually there is a specific cause, or “trigger” that causes this craving. These “triggers” can be people, places, feelings, situations, or even moods. Knowing what triggers you, can help you avoid them or organize tools to handle them. Considering keeping a journal to notice your patterns and note down observations about your triggers after you quit.

05

MANAGING YOUR WITHDRAWALS

You might notice tobacco and nicotine withdrawal symptoms within the first 2 weeks of quitting which can include, headaches, sore throat, anxiety, irritability, sweating, constipation, difficulty concentrating, amongst other symptoms (please make sure to contact your doctor if you are experiencing any symptoms). Symptoms of withdrawal can be extreme but they can be managed. Make sure you regularly practice breathing deeply, and drink lots of water.

06

TAKE IT ONE DAY AT A TIME

Quitting is no easy feat. So be patient with yourself and celebrate every day that you succeed.

SUPPORTING A LOVED ONE WHO IS QUITTING

It’s important to remember that you cannot make a friend or loved one quit smoking cigarettes, or any other form of tobacco and nicotine. In order for effective and long-term change, the decision to quit has to be theirs. If they do decide to quit, you can be there to offer support and help facilitate the process.

First and foremost, talk to them about their plan to quit, their triggers and how they feel they might need your help. It is important to avoid judgement and negativity as they plan their smoke-free life.

You can help overcome cravings by encouraging them to pursue other activities with you or join them when they decide to take up a hobby to occupy their mind. In addition, you can help prepare their environment to be a tobacco, nicotine and smoke-free one by removing cigarettes, lighters, ashtrays and other smoking paraphernalia that might trigger or distract them as they embark on changing their life.

If a loved one relapses, don’t make them feel guilty. You can continue to offer support and celebrate the time that they went without tobacco and nicotine products and encourage them to continue their smoke-free journey.

HELPLINES

There is a plethora of resources to help you on your journey to quit. Find helplines in your region below, connecting you with trained professionals ready to help you quit smoking cigarettes and all forms of tobacco and nicotine.

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IT’S POSSIBLE TO RID CANADA OF CIGARETTES, BUT ALL OF US WILL HAVE TO WORK TOGETHER TO GET THERE!

THE WORLD IS CHANGING - IT’S TIME TO CHANGE WITH IT.

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