Quit smoking: effective solutions to kick the habit once and for all

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You've made up your mind: you want to stop smoking. Whether it's for your health, your wallet, your family... or simply because you've had enough of being hooked on cigarettes. Great decision! You're not alone (in fact, over 1 million people in Quebec smoke). Quitting smoking is a real challenge, both physically and psychologically. It takes willpower and also a good plan! 

Fortunately, there are a number of tried-and-tested tools and approaches to support people who want to quit smoking. In this article, the Bonjour-santé nurses share practical advice to maximise your chances of success. Whether you're just starting out or in the middle of quitting, you'll find everything you need to keep you going.

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Why quit smoking

We know you know... smoking is bad for your health. But we just can't, in good conscience, write an article on quitting smoking without talking about it. Here's a quick reminder before you jump into action. According to Association pulmonaire du Québec :

• Every year, 13,000 people in Quebec die of tobacco-related illnesses.
• Smoking is the leading cause of preventable illness and death.
• Smokers are 2 to 3 times more likely to develop cardiovascular disease.
• 72% of lung cancers, 85% of chronic obstructive pulmonary diseases and 30% of all cancers combined are associated with smoking.
• On average, smokers live 10 years less than non-smokers.

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Getting ready to quit smoking

Before you take on the great challenge of quitting smoking, make a plan. Simple gestures and habits will significantly increase your chances of success. Here are a few suggestions:

• Make a list of the advantages and disadvantages of quitting smoking.  
• Let your family and friends know you're going to quit, so they can support and understand you.  
• Identify the times of day or evening when you're likely to find quitting more difficult, and draw up a game plan to help you find alternatives.  
• Get yourself a journal so you can record your emotions and moods on a daily basis (the Canadian Cancer Society and Association pulmonaire du Québec also provide great guides and diaries to help you and help you document your progress).
• Practise visualisation and imagine yourself in the future, where smoking is no longer a part of your life. You'll feel energetic and at peace - feel the freedom that quitting gives you.
• Explore the breathing technique called Cardiac Coherence to help you manage stress and anxiety.
• Be compassionate towards yourself and celebrate every little victory.

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Tools to help you quit smoking

Quitting smoking isn't just about saying goodbye to nicotine; it's also about rethinking your routine, reflexes and habits. There are many tools, medicines and tips available to help you as you take a big step towards better health.

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Nicotine replacement therapies (NRT)

Available without a prescription, nicotine replacement products are sold under the brand names Thrive, Nicorette, Habitrol and Nicoderm, and come in a variety of forms to help you gradually reduce your dependence on nicotine:

• Transdermal patches
• Chewing gum
• Lozenges
• Sublingual tablets
• Inhalers
• Nasal sprays

Pro tip: Ask your pharmacist to help you choose the right product and the right dosage for your profile. Treatment generally lasts 8 to 12 weeks, but can be extended for up to 6 months.

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Prescription drugs

When over-the-counter products aren't enough, certain prescribed medications can help manage withdrawal symptoms and reduce cravings more intensely. Talk to your doctor to see if one of these options is right for you.

• Bupropion: also used as an antidepressant, it helps reduce the symptoms associated with nicotine withdrawal.
• Varenicline (Champix): acts directly on nicotine receptors to reduce cravings. It is the only drug of its kind to be reimbursed by the RAMQ.

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Psychological and behavioural approaches

Nicotine, which is a stimulant, can lead to perceived effects of mental clarity and relaxation.  A psychological approach and other treatments can help to kick the habit.

• Cognitive behavioural therapy (CBT): helps to identify the thoughts and behaviours associated with smoking, replacing them with healthier strategies.
• Hypnosis: can help break the automatic patterns associated with smoking.
• Acupuncture: sometimes used to reduce withdrawal symptoms.

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Changing your habits upon quitting smoking

Last but not least, giving up smoking also means changing your habits!

• Replace cigarettes with a pleasant activity: make a list of things that make you feel good (walking, music, calling a friend, etc.).
• Move more: physical activity helps reduce stress and cravings.
• Save money: put aside the money you would have spent to smoke (you'll be surprised how much you'll save!) and treat yourself.

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Need a little extra help? The INSPQ offers you a complete guide to resources. You are a Bonjour-santé member? You have access at all times to our team of nurses by chat or e-consult to discuss your health!

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