Developed by the College of Family Physicians of Canada

SMOKING
Steps to help you break the habit

How can I stop smoking?

Every smoker is different-their reasons for smoking, their reasons for wanting to quit. This is also true about the things that help smokers stop. So it's best for you to plan to stop in a way that suits you. This information includes tips on how to stop smoking. They have all been helpful to some ex-smokers. Pick out the things that you think will help you.

Why does it seem so hard to stop smoking?

It seems hard to stop smoking because smoking causes changes in your body and in the way you act and feel. The changes in your body are caused by addiction to nicotine. The changes in the way you act have formed over time as you have bought cigarettes, lit them and smoked them. These changes have become your smoking habit.

When you have the smoking habit, many things seem to go along with having a cigarette. These might include having a cup of coffee, being tense or worried, talking on the phone, driving, taking a break at work, having a drink, being with friends or just wanting something to do with your hands. But for every smoking habit, there are some great reasons to stop. Smoking also affects how you feel. When you try to quit it can be hard due to these chemical effects on the brain.

Immediate reasons to stop

• Bad breath
• Stained teeth
• Bad smells in clothes, hair and on skin
• Less able to exercise
• Cough
• Sore throat
• Faster heart beat
• Raised blood pressure
• Expense
• Risk of fires

Long-term reasons to stop

• Risk of cancer
• Risk of heart disease
• Lung disease causing breathing problems
• Time lost working or having fun because you're sick
• Wrinkles
• Risk of ulcers
• Risk of gum disease
• Risk of damage to babies of pregnant women who smoke
• Setting a good example for your children

How do I get ready to stop smoking?

Set a stop date two to four weeks from now. This will give you time to get ready to quit. You may want to pick a date that has other meaning for you, like a birthday.

Keeping a diary of when and why you smoke may help you better understand your smoking habit. The diary may help you and your family doctor make a plan to help you deal with the things that make you want to light a cigarette. Write down why you want to stop. Keep your list with you to look at when you feel the urge to smoke.

Here are some reasons others have used:

• To be free of worries about my health.
• To have more money to spend on other things.
• To feel in control of my own life.
• To set a good example for my kids.
• To enjoy smells and tastes.
• To be able to get in shape and do more.

Think of other things to do instead of lighting up, such as walking or simply breathing deeply and slowly. Think of changes in your routine that will help you not smoke, such as drinking hot tea or juice instead of coffee in the morning. Tell your family and friends what kind of help you need. Some people like support from friends and family, while others don't want people to comment.

How to prepare to stop

• Smoke less as your stop date nears (but don't inhale more deeply).
• Buy only one pack of cigarettes at a time.
• Delay lighting up for longer and longer.
• Switch to a brand you don't like as much.
• Ask a friend or family member who smokes to quit with you.

Tips on getting past urges

• Chew sugarless gum.
• Brush your teeth.
• Go to a movie.
• Wash the car.
• Take a walk.
• Breathe deeply.
• Review your list of reasons to quit.
• Drink a glass of water.
• Call a friend.

What happens when I stop smoking?

How you feel when you quit depends on how much you smoked, how much you depend on nicotine and how well you get ready to quit.
You may crave a cigarette and you may be hungrier than usual. You may feel edgy and have trouble concentrating. You also may cough more at first and you may have headaches.

These symptoms of quitting happen because your body is used to nicotine. They are worse during the first few days after quitting. Most are gone in a few weeks. If you think these symptoms are a major problem, talk to your family doctor about medications to help you quit. You can also talk to your pharmacist about over-the-counter treatments.

What about nicotine replacement?

The nicotine patch is a way to take in nicotine without smoking. The idea of using the nicotine patch is to allow you to first change the things you do that support your habit before you deal with your addiction to nicotine. Once you're a nonsmoker, you can deal with the nicotine and stop the patch. For it to work, you must carefully follow the directions on how to use it.

How to stay stopped

• Change your routine.
• Take it one day at a time.
• Reward yourself.
• Reduce the amount of alcohol you drink.
• Make non-smoking friends.
• Enjoy things that you can't smoke while doing- hobbies, odd jobs, non-smoking places.
• Start exercising or exercise more.
• Keep trying.

What about Zyban (Bupropion)?

There is a prescription medication that your family doctor may suggest. Not all smokers can use Zyban to help them quit. So talk to your doctor to see if this might help you. Zyban helps each the symptoms of quitting and takes away the craving.

Will I gain weight when I stop smoking?

Some people do gain a few pounds after they stop smoking, but you don't have to. Try not to replace smoking with eating. Make sure you have healthy, low-fat snacks on hand in case you do reach for food. And start exercising or exercise more. Walking is good. Exercise helps burn calories and has the added benefit of keeping you busy so you can't smoke.

What if I smoke again?

The first few days after quitting will be the hardest. Most people who start smoking again do it in the first week. You don't have to give up trying to quit if you smoke a cigarette. Keep trying.

If you do start smoking again, think about what triggered you to light up. Ask your family doctor to help you think of other ways to deal with what caused you to start smoking again. Learn from this. Set a new quit date. Keep at it. Many successful quitters did not succeed at first, but they didn't stop trying. Each time you try you come that much closer to quitting for good.

What works best?

Set your quit day. See your family doctor within the first week or two of quitting. Be prepared and arrange the help you need. Prepare for relapse and just keep on trying!

For more information, contact your local Canadian Lung Association, Canadian Cancer Society or call the National Cancer Institute of Canada at 1-800-263-6750 (Cancer Information Service)

Revised 2002
The College of Family Physicians of Canada

This information provides a general overview on this topic and may not apply to everyone. To find out if this information applies to you and to get more information on this subject, talk to your family doctor.

This health education material has been favorably reviewed by the Patient Education Review Committee of the College of Family Physicians of Canada:

        Dr Cathy MacLean, Halifax, NS (Scientific Editor)
        Dr C. Richard Fischer, Pickering, ON
        Dr Patrice Laplante, Fleurimont, QC
        Dr Richard Moffatt, Red Deer, AB
        Dr David Nunn, Kentville, NS
        Dr Cornelius Woelk, Winkler, MB

The College of Family Physicians of Canada, one of the nation's largest medical groups, is committed to promoting and maintaining high standards for family physicians - the doctors who provide ongoing, comprehensive care for people of all ages.

This patient education information was developed by The College of Family Physicians of Canada in cooperation with the American Academy of Family Physicians.

Copyright © 1996-2002 The College of Family Physicians of Canada
Last modified: October 31 2002