Plan for it:
People with a plan and strategy are more successful than people with none. Think about a strategy that will work for you. Some people can go from smoking a pack per day to not smoking at all overnight, most people cannot. Another option is “cutting down before cutting out”. This means that each week you reduce the amount of cigarettes you allow yourself per day until you are down to zero. For example, if you are averaging 15 cigarettes per day, drop down to 12 per day for the first week, then 8, then 4, then 2 and then stop. Pick your own schedule but stick to it. This can also keep you motivated by focussing on the progress. Smoking less this week than the previous is a success, and if you continue with these small steps you will accomplish your goal.
Fill the void:
Taking away the habit may leave a void and this void needs to be filled. Instead of moving to another undesirable habit, like snacking, come up with a new healthy habit to take its place. Try drinking a glass of water, or walking around the block, or snacking on something healthy instead of lighting up.
Change your routine:
Identify the times that you regularly smoke. Instead of getting up, making coffee and smoking a cigarette, consider getting up, drinking a glass of water and brushing your teeth. Smoking on your break at work? Consider taking your break with other people or at another time. Try walking around the block or doing another activity like reading a book.
Change your environment:
If there are certain people or places that you often smoke with or at, try to avoid them. Make smokers in your circle aware of your goal and even try to have them join you. If you have a partner who is a smoker, have a good conversation and ask them for support and compassion even if they do not want to quit yet.
Remove the triggers:
Don’t buy cigarettes and don’t keep them around. It is easier not to be tempted than to keep having to resist temptation all the time.
When you have a craving:
Consider replacing a few cigarettes a day with gum or Nicotine replacement products.
Divert your attention by doing something else like walking.
The 10 Min Rule: I can do it, but only in 10 minutes from now (set timer).
Nicotine replacement products:
These may be a good option for people who have a high nicotine dependence (smoking 15 or more cigarettes per day). Available products include patches, gum and sprays. These do provide nicotine to your body but generally at a lower dose and may help with agitation and some withdrawal symptoms. Be careful to stick to the product directions and dosage if you use them. Changing to vaping should only be an option if it ultimately leads to quitting both. There is currently a lot of concern about the long term effect of vaping, especially in young people.
Medication:
The most common products available in Canada are Champix and Zyban. These are prescription medicines that must be discussed with your healthcare provider. They can be a useful tool for some people, however, I recommend using the strategies mentioned above in conjunction.
Reward yourself:
Changing habits are easier if there is a reward. Consider putting the money you save not purchasing cigarettes toward something else, like a trip or something you have always thought you could not afford.
Remember the “Why”:
“I am doing this to avoid heart disease, lung cancer and COPD. I want to see my family grow up and share memories with them. I want to feel more energetic and be more active.”
Manage stress:
See pages on Anxiety and Depression.
Listen to music.
Find a creative outlet like art, music, crafts etc.
Exercise
Identity:
”I am a non-smoker”
Other therapies:
Many other treatments are offered to help you quit smoking such as laser treatments, acupuncture, hypnosis etc. I am in favour of any strategy that will work for you. When considering these, I encourage you to to properly research what the treatment is and what it includes, the cost involved, the follow up and the options if you relapse. Read the fine print. I have seen people who had great successes with these, some failed, and some felt that they were deceived.
Resources and Supports:
Barrie Family Health Team (FHT) Stop program
705 737 9539
Smokers Helpline
Canadian Cancer Society
Canadian Lung Association