Quitting Tips & Tools

UNDERSTAND WHY YOU SMOKE:
Recognize the reasons why you smoke so that when you decide to quit, you’re prepared. Write down your reasons for smoking and for quitting. Think of things like: self-image, health, how you cope, finances, and social life… Think about what makes them important. You may find that you have many reasons for smoking…but the reasons for quitting outweigh them all.

BREAK OTHER HABITS:
Once you figure out why you smoke, you’ll be able to recognize trigger situations and then you can change those situations. For example, if you’re used to a cup of coffee with your cigarette, drink tea instead.

MAKE A COMMITMENT TO QUIT:
First, you have to believe you have it in you. Then tell your friends and family that quitting is important to you and that you need their support and help.

DO A TEST RUN:
Before you’re able to quit, you need to start thinking like a non-smoker version of you. Take small action steps to prepare yourself for the big step – delay your first cigarette of the day or cut down on the amount you smoke.

SET A QUIT DATE:
Give some thought to where you’ll be and what you’ll be doing at that time. Pick a date that is relatively routine and mark it on your calendar. You’re much more likely to quit if it’s written down.

PREPARE FOR QUIT DAY AND BEYOND:
Anticipate and resist temptation and cravings. Avoid situations that give you the urge to smoke. Do something you enjoy to pass the time. And expect some changes. In the early stages you may feel agitated or experience trouble sleeping as your body adjusts to nicotine withdrawal.

STAY SMOKE-FREE FOR GOOD:
Quitting is quite an accomplishment. A small slip or two isn’t a big deal. Just try to battle any negative thoughts you have with positive ones.

Quitting smoking is challenging, but you can make it easier by contacting the Canadian Cancer Society Smokers’ Helpline at 1-877-513-5333 for information, advice and support or go online at www.smokershelpline.ca to develop your quit plan.

Quit Brochure
4 pages | 2.3 MB | PDF format
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