How to Quit Smoking: Effective Methods for Canadians

Smoking is a habit that millions of Canadians struggle to quit every year. Despite the known health risks and high costs associated with smoking, giving up nicotine can be a daunting challenge. However, with the right strategies, support, and resources, quitting smoking is achievable. In this blog post, we’ll explore effective methods to quit smoking specifically tailored for Canadians. Whether you’re ready to quit today or just thinking about it, this guide will provide the tools you need to begin your smoke-free journey.

Why Quitting Smoking is Important

Before diving into the various methods to quit smoking, it’s essential to understand why quitting is so crucial. Smoking is the leading cause of preventable deaths worldwide, and in Canada, it contributes to thousands of deaths annually due to lung cancer, heart disease, stroke, and respiratory diseases. Moreover, smoking affects not only your health but also your finances. On average, a Canadian smoker spends thousands of dollars each year on cigarettes. Quitting smoking can improve your health, extend your life, and help you save money.

The Benefits of Quitting Smoking

1. Health Benefits

Immediate Health Improvements: Within hours of quitting, your blood pressure and heart rate begin to normalize, and the carbon monoxide levels in your blood decrease.
Long-Term Benefits: After quitting for just a year, your risk of heart disease drops by half, and after 10 years, your risk of lung cancer decreases by about 50%.
Improved Respiratory Function: Breathing becomes easier as lung function improves over time, and conditions like chronic obstructive pulmonary disease (COPD) may improve.

2. Financial Benefits

Savings: With cigarette prices increasing due to taxes, the cost of smoking can quickly add up. A pack-a-day smoker in Canada can save over $5,000 annually by quitting.
Insurance Premium Reductions: Life and health insurance premiums for non-smokers are typically lower, leading to further savings.

3. Enhanced Quality of Life

Increased Energy Levels: Smokers often feel fatigued, but quitting can boost energy levels and improve overall physical performance.
Better Taste and Smell: Smoking dulls your senses, but quitting will allow you to fully enjoy food and smells again.

Effective Methods to Quit Smoking

Quitting smoking is different for everyone, and there isn’t a one-size-fits-all approach. However, here are some of the most effective methods to help you stop smoking.

1. Nicotine Replacement Therapy (NRT)

Nicotine replacement therapy involves using products like patches, gum, lozenges, nasal sprays, or inhalers to provide your body with a controlled amount of nicotine without the harmful chemicals found in cigarettes.

How NRT Works:

NRT helps reduce withdrawal symptoms and cravings, allowing you to focus on breaking the habit of smoking. These products are available over-the-counter at Canadian pharmacies, making them a convenient option for those looking to quit.

Common NRT Products in Canada:

Nicoderm Patch: A popular nicotine patch that releases nicotine throughout the day.
Nicorette Gum: Helps manage cravings and withdrawal symptoms with different flavours and strengths.
Nicorette Inhaler: Mimics the hand-to-mouth action of smoking while providing nicotine.

2. Prescription Medications

If NRT isn’t enough, prescription medications such as varenicline (Champix) and bupropion (Zyban) may be more effective. These medications work by reducing nicotine cravings and withdrawal symptoms.

Varenicline (Champix):

Champix works by blocking nicotine receptors in the brain, reducing the pleasure associated with smoking. It’s highly effective when combined with counselling and support. However, it’s important to talk to your healthcare provider, as this medication may cause side effects such as nausea or insomnia.

Bupropion (Zyban):

Zyban is an antidepressant that also helps reduce nicotine cravings. It can be used with or without nicotine replacement products, but like Champix, it’s essential to consult your doctor about potential side effects.

3. Behavioral Therapy and Counseling

Quitting smoking is as much a psychological challenge as it is a physical one. Behavioural therapy can help address the emotional and behavioural triggers that make quitting difficult.

Cognitive Behavioral Therapy (CBT):

CBT is a proven method for changing harmful habits and thought patterns. A therapist can work with you to identify triggers and develop coping strategies for managing cravings and stress without smoking.

Online and Telephone Counseling in Canada:

Smokers’ Helpline: Available across Canada, this free service offers phone, text, and online support from trained specialists.
QuitNow BC: Provides online resources and live chat support for residents of British Columbia.
iQuit with NU: A mobile app that provides tips, support, and encouragement throughout the quitting process.

4. Support Groups and Social Support

Surrounding yourself with a supportive network can make quitting easier. Research shows that individuals who receive social support are more likely to succeed in quitting smoking.

Benefits of Support Groups:

Accountability: Being part of a group helps keep you accountable and motivated.
Shared Experiences: Hearing stories from others can offer new perspectives and tips on how to manage cravings.
Emotional Support: Quitting smoking can be emotionally challenging, and having a support network can help reduce stress.

Support Group Resources:

Nicotine Anonymous: A 12-step program designed to help smokers quit, similar to Alcoholics Anonymous.
QuitNow Forums: An online community where you can share experiences, ask for advice, and offer support to others on their quit journey.

5. Cutting Back Gradually

Some people find success by gradually cutting down on cigarettes before quitting entirely. This method involves smoking fewer cigarettes each day until you’re ready to quit completely.

How to Cut Back Gradually:

Delay Your First Cigarette: Start by delaying your first cigarette of the day. If you normally smoke at 8 a.m., try waiting until 9 a.m., then 10 a.m., and so on.
Reduce Triggers: Identify specific times when you smoke and find alternatives, such as going for a walk or chewing gum.
Track Your Progress: Use an app or a journal to track how many cigarettes you smoke each day. Gradually reduce that number.

6. Cold Turkey

Some smokers prefer to quit “cold turkey”—completely stopping smoking without any aids. This method works for people who want an immediate break from nicotine but can be more challenging due to intense cravings and withdrawal symptoms.

Success with Cold Turkey:

Set a Quit Date: Choose a specific date to quit and mentally prepare yourself for that day.
Get Rid of Smoking Triggers: Remove cigarettes, ashtrays, and lighters from your home and car to eliminate temptations.
Have a Plan for Cravings: Understand that cravings will occur and have strategies in place, such as deep breathing exercises, drinking water, or calling a friend for support.

7. E-Cigarettes, Vaping, and Nicotine Pouches as a Quitting Tool

Vaping nicotine has gained popularity in recent years as a less harmful alternative to smoking. While e-cigarettes still contain nicotine, they may help some smokers transition away from traditional cigarettes.

Vaping as a Smoking Cessation Tool:

E-cigarettes can provide a similar experience to smoking but without the harmful tar and toxins found in cigarettes. While vaping is less harmful than smoking, it’s still not risk-free, and Health Canada advises smokers to explore all options before choosing vaping as a cessation tool.

Considerations for Vaping:

Health Risks: Vaping is not without health risks, including potential lung damage.
Not for Non-Smokers: If you’re not currently a smoker, vaping is not recommended as it can lead to nicotine addiction.

Nicotine Pouches as a Smoking Cessation Tool:

Nicotine pouches offer a smoke-free alternative to traditional cigarettes, delivering nicotine without the harmful tar and toxins associated with smoking. While they may be less harmful than smoking, they are not without risks. Health Canada recommends that smokers consider all available options before turning to nicotine pouches as a tool for quitting.

Creating a Quit Plan: Steps for Success

A personalized quit plan increases your chances of success by helping you stay focused and motivated. Here are some steps to consider when creating your quit plan:

1. Set a Quit Date

Choose a date within the next two weeks to give yourself time to prepare mentally and physically.

2. Identify Your Triggers

Know when and why you smoke. Is it during breaks at work? After meals? Understanding your triggers helps you find ways to avoid or replace them.

3. Choose Your Method

Decide whether you’ll use NRT, medications, behavioural therapy, or a combination of methods to help you quit.

4. Build a Support Network

Tell friends, family, and colleagues about your plan to quit. They can offer encouragement and help you stay accountable.

5. Have a Plan for Cravings

Cravings are inevitable, but they usually last just a few minutes. Prepare a list of strategies to cope with cravings, such as chewing gum, exercising, or practicing relaxation techniques.

6. Celebrate Milestones

Quitting smoking is a big accomplishment. Celebrate small victories along the way, such as one smoke-free day, one week, or one month.

Conclusion

Quitting smoking is one of the best things you can do for your health, your finances, and your overall well-being. While the process can be challenging, there are many effective methods available for Canadians, including nicotine replacement therapy, prescription medications, behavioural therapy, and support groups. By creating a personalized quit plan and surrounding yourself with support, you can break free from smoking for good.

If you’re ready to quit smoking, start today. Every small step brings you closer to a healthier, smoke-free future.

References

Government of Canada. (2023). Risks of Smoking. Available at: https://www.canada.ca/en/health-canada/services/smoking-tobacco/health-effects-smoking-second-hand-smoke/risks-smoking.html