Cessation Program

Five Keys for Quitting

1. Get ready.

  • Set a quit date.
  • Change your environment.
    • Get rid of ALL cigarettes and ashtrays in your home, car, and workplace.
    • Don't let people smoke in your home.
  • Review your past attempts to quit – think about what worked and what didn't.
  • Once you quit, don't smoke – NOT EVEN A PUFF!

2. Get support and encouragement.

Studies have shown that you have a better chance of being successful if you have help.

  • Tell your family, friends, and coworkers that you are going to quit and want their support. Ask them not to smoke around you, and ask them to put their cigarettes out of sight.
  • Inform your health care provider (e.g., doctor, dentist, nurse, pharmacist, psychologist, or smoking counselor) about your decision to quit.
  • Get individual, group, or telephone counseling. Programs are given at local hospitals and health centers. Call 1‐800‐227‐2345 for information about programs in your area.

3. Learn new skills and behaviors.

  • Try to distract yourself from urges to smoke. Talk to someone, go for a walk, or get busy with a task.
  • When you first try to quit, change your routine. For example, use a different route to work.
  • Do something to reduce your stress – take a hot bath, exercise, or read a book.
  • Plan to do something enjoyable every day.
  • Drink a lot of water and other fluids.

4. Get medication and use it correctly.

Medications can help you stop smoking and lessen the urge to smoke. The US Food and Drug Administration (FDA) has approved the following medications to help you quit smoking:

  • Available by prescription – Bupropion SR (Zyban), Varenicline (Chantix), nicotine inhaler, nicotine nasal spray
  • Available over‐the‐counter – nicotine gum, nicotine patch, and nicotine lozenges
  • Remember to ask your health care provider for advice and carefully read the information on the package.

5. Be prepared for a relapse or difficult situations.

Most relapses occur within the first three months after quitting. Don't be discouraged if you start smoking again. Remember, most people try several times before they finally quit for good. Here are some difficult situations to watch for:

  • Alcohol – When you drink alcohol it lowers your chances of success. It’s best to avoid drinking.
  • Other smokers – When you're around people who smoke, it can make you want to smoke. It's best to avoid them.
  • Weight gain – Many smokers gain weight when they quit, usually fewer than 10 pounds. Eat a healthy diet and stay active. Don't let weight gain distract you from your main goal – quitting smoking. Some quit‐smoking medications may help delay weight gain.
  • Bad mood or depression – There are a lot of ways to improve your mood other than smoking. If you are having problems with any of these situations, talk to your doctor or other health care provider.

 

Source; Information taken from various websites and documents from the Smokers Helpline, Cancer Care of NS, Canadian Lung Association.