Deciding to quit smoking, vaping or using tobacco is a big step for your health. Congratulations on taking this first step! Following through on the decision to quit can be difficult, but there are tools to make it easier. Medications and social support can help. Tap into these resources to help you snuff out tobacco for good.
Social support
Quitlines and text support
There are a number of quitlines and text-based support options. Find the one that’s right for you.
Canadian Cancer Society:
- Call 1-877-513-5333
- Text iQUIT to 123456
- SmokersHelpline.ca
Government of Canada (for English):
- Call 1-866-366-3667
- https://www.canada.ca/en/health-canada/services/smoking-tobacco/quit-smoking/provincial-territorial-services.html
Government of Canada (for French):
- Call 1-866 JARRETE (1-866-527-7383)
- https://www.canada.ca/fr/sante-canada/services/tabagisme-et-tabac/cesser-fumer/services-provinciaux-territoriaux.html
Talk Tobacco (for First Nations, Inuit and Métis guidance)
- Call 1-833-998-8255 (TALK)
- Text CHANGE to 123456
- Get help to quit smoking | Canadian Cancer Society
QuitNow (Free program for BC Residents)
Québec sans tabac (Resources for Québec Residents in French)
Apps and online resources
Many of these free online resources may help by giving you a way to track cravings and triggers, make a quit plan, and get motivation and support. You can access these programs on your phone, computer or tablet. It helps you create a quit plan, using quizzes and activities. You can also get support from counselors and other quitters.
In-person programs
There are many in-person quit-smoking programs. You can find them by asking:
- Your healthcare provider
- Your provincial health authority
- Your insurance company
- Your employer
- Any of the quitlines or text programs listed above
What to look for
Some quit-smoking programs are based on learning ways to change your behaviors. Others use quit-smoking medicines as part of the program. Some are based on group coaching, while others offer one-on-one counseling.
Look for programs that offer support over time and that are led by someone trained in smoking cessation. Avoid programs that:
- Are high-cost
- Claim to be a quick fix
- Offer supplements that you can only get through them
Quit-smoking medicines
Quit-smoking medications can help curb cravings and ease the symptoms of withdrawal. There are seven quit-smoking medicines. Five of them have nicotine; two don’t.
- Nicotine-replacement therapies (NRTs) work by giving your body some nicotine, to lessen the discomfort of withdrawal. The five kinds of NRTs are nicotine lozenge, nicotine patch, nicotine spray, nicotine gum and nicotine inhaler.
- Quit-smoking pills help by lowering cravings and making smoking less enjoyable.
Quit-smoking medicines don’t have the health risks of smoking, and they can help you quit smoking by making you feel more comfortable and making smoking less enjoyable. Some of these medicines require a prescription from a doctor, but some (nicotine gum, lozenges and patch) don’t. Talk to your healthcare provider to find the treatment plan that works best for you.
However you choose to quit smoking, know there is a lot of support for you on your journey. Keep at it—the rewards are worth it.