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​​Tips to Help You Quit

​​​​Quitting smoking is not easy and there will be times when the urge to smoke may be hard to resist.​

"While smoking a cigarette or two during your 'quit journey' is not a failure, it is important to learn from the situation," says Joyce Chan, a certified smoking cessation pharmacist at UHN. "Find out why it happened so that you can get back on track to staying smoke-free."

Chan says it is important to identify what makes you want to smoke, and find ways to deal with the triggers before they happen.​


Below are some ways that have helped others manage the urge to smoke. These tips may help you as well:​

  • Throw out your matches, lighters and ashtrays.
  • Remind friends and family that you are quitting and ask for their support. Give friends and family specific examples of how they can support you.
  • When you feel the urge to smoke, drink water to keep your mouth busy. You can also keep your hands busy by squeezing a stress ball, washing the dishes, doing a crossword puzzle, knitting, drawing or playing a musical instrument.
  • Take deep breaths or go for a walk to help you relax and control the cravings or "stress" of quitting.
  • Write a note to yourself with all your reasons for quitting and read it during cravings.
  • Learn more about cravings and other symptoms.
  • Learn more about medications to help you quit.​