Have you decided to quit smoking for good? Way to go! You’re making the right decision. Now you’ve got to rise to the challenge—which can be easier said than done. Here are a few tips to help you kick the habit once and for all.
1
Whether it’s when you want to destress, take a break, or stay focused—whether after meals, over drinks with friends, or during work breaks—recognizing when you feel the urge to smoke or vape will help you control your habit.
2
Set a date by which you intend to quit for good, ideally within a fairly short time frame (e.g., two or three weeks). To minimize withdrawal symptoms, aim to gradually reduce your consumption in the days leading up to your full stop date. Let the people in your life know that you’re trying to quit and ask for their support. Try to anticipate obstacles you’re likely to encounter and think of ways to overcome them. Ask a health care professional, like your pharmacist or doctor, to help you with your action plan.
3
Get rid of your vaping device or remaining cigarettes, along with accessories such as vape pods and cartridges, vaping liquids, ashtrays, lighters, and matches. In addition, try to avoid situations where you know you might be tempted. For example, avoid taking your breaks at the same time as colleagues who smoke or vape. Ask your loved ones to avoid smoking or vaping around you and not to encourage you to join them.
4
There are many nicotine replacement products on the market that can help you quit smoking or vaping (patches, gum, lozenges, inhalers, sprays, or oral tablets). These products can reduce withdrawal symptoms and cravings, and using them can significantly improve your chances of long-term success. If you think you might need this type of product to quit, your pharmacist or doctor can help you find one that’s right for you.
5
Exercise triggers the release of endorphins, a type of hormone that provides the same sense of well-being and relaxation you’re used to getting from smoking or vaping. Exercise also has other great benefits, like better sleep, fewer mood swings, and increased motivation to maintain a healthy lifestyle.
6
When you smoke or vape, you get used to bringing your hand to your mouth anywhere from dozens to hundreds of times a day. To replace this habit, try to keep your hands busy whenever possible, especially the one you used to smoke or vape with. For example, if you used to smoke or vape while chatting on the phone, hold the phone in the hand that used to hold your cigarette or vaping device. If you’re at the office, play with a pencil or paper clip, or get yourself a stress ball.
7
As soon as you feel the urge to smoke, think positive thoughts: focus on your upcoming vacation, your plans for the weekend, a happy memory, etc.
8
Odours in your home and car, restrictions on smoking or vaping in public places, family or financial concerns, a desire to have better skin or to avoid the harmful chemicals and diseases related to smoking and vaping... All of these reasons can be sources of motivation to succeed! Jot them down on a piece of paper to keep them handy.
9
Many nicotine users consider smoking or vaping to be one of their greatest pleasures. Try to get away from this line of thinking by finding new sources of everyday enjoyment. Explore new interests or reconnect with activities you’ve put aside for a while, like going to the movies, gardening, going to shows or exhibitions, and so on. Not only will these activities keep you occupied and distract you, but the enjoyment they bring will quickly replace the pleasure you used to get from smoking or vaping.
10
If smoking or vaping used to help you relax and unwind, it’s high time to find other ways to achieve the same effect. Rest often, stretch while doing deep breathing, practise relaxation techniques, or give yoga a try. It’s time to focus on you!
11
Quitting smoking or vaping is a challenging process that comes with many obstacles. Celebrate your successes by rewarding yourself with the money you save. Why not treat yourself to a nice dinner or put the money aside for the trip of your dreams?
Unfortunately, there is no single, infallible method for quitting overnight. Everyone is different, and what works for one person may not work for another. Be kind to yourself as you work toward quitting smoking or vaping. To boost your motivation and your chances of sticking with your transition to a nicotine-free life, develop a personalized plan that combines multiple strategies.
For more recommendations on quitting smoking or vaping, don’t hesitate to make an appointment with your pharmacist. They can support you throughout your journey to overcome nicotine addiction, provide personalized advice for managing your smoking or vaping cravings, and help you choose the best cessation products for your needs.
All medications and natural health products can cause serious side effects or interactions with other medications. Carefully read the instructions, warnings and patient information leaflets provided by the manufacturer and consult your pharmacist when purchasing any medications or natural health products. Keep out of the reach of children.
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