QUIT SMOKING: STRATEGIES TO HELP YOU QUIT

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Some of my patients have had great success with this book.

There is also a free resource in Halton with personalized support.

You may also have access to free medications through CAMH

The following information came from the Mayo Clinic.

Being prepared can help you quit smoking and other tobacco use. Use these proven strategies to help end your dependence on tobacco. 

 Make a list of all the reasons you want to quit smoking. They might include:

• Improving your health
• Lowering your risk of disease
• Not exposing family or friends to secondhand smoke
• Setting a good example for your children
• Saving money
• Getting rid of the lingering smell of tobacco smoke

Make a plan to quit. Most people have the best success with quitting smoking by setting a quit-smoking date and then abruptly stopping on that date. 

If you've tried quitting abruptly a few times and it hasn't worked for you, you might want to start the quit-smoking process by gradually cutting back on your smoking.  

Ways that you can cut back gradually include:

• delaying your first cigarette of the day
• progressively lengthening the time between cigarettes
• smoking only half of each cigarette
• buying only one pack of cigarettes at a time
• trading one smoking break a day for physical activity.

Build on each success until you've quit smoking entirely. 

Treatments that can lessen cravings include nicotine replacement therapies, which can be administered with a skin patch, lozenges, gum, inhalers or nasal sprays. 

Individual, group or telephone counseling can provide you with needed support and help you develop coping skills. Combining counseling and medication is the most effective way to succeed with smoking cessation. 

Benefits include:

• Mutual support among people trying to quit
• Coping skills to address stressors or other triggers
• Strategies to deal with changes in mood
• Shared tips on what behaviors or strategies are most beneficial
• Education about the benefits of quitting

Tell your family, friends and co-workers that you are going to quit smoking. Let them know how they might best support you. 

Recognize places and situations that make you want to smoke and avoid them. 

Stress and anxiety can increase your urge to smoke and derail your effort to quit smoking.  

Consider the following strategies for managing stress:

• Prioritize your tasks.
• Take breaks when you need to.
• Practice relaxation exercises, deep breathing or meditation.
• Listen to your favorite music.
• Get regular exercise.
• Find a creative outlet such as art, music, crafts or dance.
• Practice substituting new thoughts when you feel an urge to smoke; try saying "smoking is not an option" or "I'm a nonsmoker."

Reward yourself for not smoking by doing something you enjoy every day, such as spending extra time with your children or grandchildren, going to a ball game, taking a walk, soaking in the tub, or watching a movie. All of your small successes can help you reach your goal to quit smoking for good.