10 Ways To Help You Quit Smoking?

Written by
Dr. Arjun Randhawa
PharmD, RPh, ACPR
Please talk to your healthcare provider if you have any medical questions or concerns. Information presented in the CareGuide articles is only meant for educational purposes and is not a substitute for professional medical advice, diagnosis, or treatment.

Quitting can be difficult but you are much more likely to quit if you try more than one technique. Different approaches to quitting suit different people so trying multiple times can help you be successful. Here are 10 ways which can help you quit smoking: 

Get support

Talking one on one with your pharmacist can increase your chances of quitting. You do not need to quit right away. Your pharmacist will help you get ready to quit, and counsel you on the available options.

Stay focussed

Creating a Quit Plan can help motivate you to quit and never smoke again. Useful Quit Plans contain the follow: 

  • Track how much money you can save when you quit 
  • Set a quit date to aim for 
  • Track the number of cigarettes you smoke per day 
  • Join a support group 

Daily support

Having the support of family and friends is important. They can keep you accountable and support you when you most need it. Don't hesitate to ask your inner circle for support as quitting makes you healthier.

Treat Yourself

Remember, the average Canadian smoker spends around $20 per day on cigarettes, which is $600 per month and $7200 per year. It is important that you actually see the money you save. Set up a special bank account or “quitting jar” to store the saved cash. Then the fun part - deciding on how to spend it. 

Identify cravings

Keep a journal or write down triggers you commonly associated with smoking. Triggers can include: drinking alcohol, coffee, and tea. If this is the case, try drinking less when you first quit.  

Eat well

Cravings can be confused with hunger. A helpful solution is to keep fruits, vegetables, and other healthy snacks for these moments. 

Try NRT or medications

Medical therapies can help you become nicotine free. These therapies help reduce cravings and can increase your chance of quitting nicotine by up to 60%.  Nicotine-free options include Bupropion (Zyban) and Varenicline (Champix). Nicotine replacement therapies come in the form of patches, gum, and lozenges. All of these therapies are clinically proven to help you quit smoking. 

Reward yourself

For every milestone you reach in your quitting journey you should celebrate. Reward yourself with something meaningful. 

Keep positive mindset

Consider the benefits of living a smoke-free lifestyle, such as improved general health and energy, clearer skin, whiter teeth, and a greater sense of taste and smell. It will be easier to stay smoke-free if you think about smoking less.

Health rewards

As soon as you quit, you start to get immediate health benefits. After only 20 minutes, your heart rate goes back to normal. Within a day, your blood’s carbon monoxide level also falls back into place. In just 2-3 weeks, you will start to lower your odds of having a heart attack. In the long run, you will also lower your chance of getting lung cancer and other cancers.

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