Are you thinking about quitting smoking or vaping? You’re not alone. Many people struggle with nicotine addiction, but the good news is that you can quit—and we’re here to help! This guide will walk you through the benefits of quitting, how to prepare, and strategies for staying smoke-free. Let’s take this step towards a healthier future together!
Benefits of Quitting
Quitting smoking or vaping brings immediate and long-term health benefits. Within just a few hours, your body begins to repair itself. Here’s what happens when you quit:
- Within 20 minutes: Your heart rate and blood pressure drop.
- Within 12 hours: Carbon monoxide levels in your blood return to normal.
- Within 72 hours: Your breathing becomes easier, and your sense of taste and smell improve.
- Within a year: Your risk of heart disease is cut in half.
- Long-term benefits: Lower risk of lung disease, cancer, and improved overall health.
There are countless reasons to quit—whether it’s for your health, your family, or your finances. Find your “why” and use it as motivation!
Exploring Your Reasons
Everyone has different reasons for quitting. Some want to live longer, others want to set a good example for their children. Whatever your reason, write it down and keep it as a reminder when cravings hit.
Get Prepared to Quit
Quitting smoking or vaping is easier when you’re prepared. Here are 7 steps to help you get ready:
- Set a quit date – Choose a day that works for you and stick to it.
- Tell friends and family – Support can make a big difference.
- Remove triggers – Get rid of cigarettes, vapes, and lighters.
- Identify your triggers – Know what makes you want to smoke and find alternatives.
- Stock up on quit aids – Nicotine patches, gum, or prescription medications can help.
- Plan for cravings – Have a strategy in place to distract yourself.
- Stay positive – Remind yourself why you’re quitting and keep going.
Know What to Expect
Quitting nicotine can lead to withdrawal symptoms, but don’t worry—it’s normal! Symptoms may include:
- Irritability
- Anxiety
- Cravings
- Difficulty sleeping
- Increased appetite
These symptoms typically peak within the first few days and improve over time. Stay strong!
Find the Best Option for You
There are several ways to quit. Find the one that works best for you.
Medications That Can Help
Certain medications can ease withdrawal symptoms and reduce cravings. Options include:
- Nicotine replacement therapy (patches, gum, lozenges)
- Prescription medications like Champix (varenicline) and Zyban (bupropion)
Methods You Can Use
- Behavioral therapy – Counseling can help you develop strategies to quit.
- Support groups – Talking to others who are quitting can be motivating.
- Self-help resources – Books, apps, and online programs offer great guidance.
Subsidized Medication
In British Columbia, you may be eligible for free or subsidized quit-smoking medications through BC PharmaCare and the BC Smoking Cessation Program. Ask your local pharmacy for details.
Improve with Activity
Physical activity can help reduce cravings and stress. Try:
- Going for a walk
- Doing yoga or stretching
- Engaging in a hobby to keep your hands busy
Preparing for Withdrawal
When you quit, your body goes through changes as it adjusts to life without nicotine. Here are ways to manage withdrawal symptoms:
- Drink water – Stay hydrated to flush toxins out of your body.
- Eat healthy snacks – Keep low-calorie snacks handy.
- Get enough sleep – Rest is essential for recovery.
- Practice deep breathing – Helps with cravings and stress.
Know Your Triggers
Triggers can include:
- Social settings (bars, parties, or gatherings)
- Stressful situations
- Drinking coffee or alcohol
Find ways to manage these triggers, such as drinking water instead of coffee or avoiding certain environments temporarily.
Identify Your Reasons
Keep your motivation in mind. When cravings hit, remind yourself why you’re quitting. Whether it’s for your health, family, or finances, your reason will keep you going!
Tips to Quit Vaping
Quitting vaping can be tough, but here are seven tips to make it easier:
- Identify why you want to quit.
- Gradually reduce nicotine intake.
- Find distractions to combat cravings.
- Use nicotine replacement therapy if needed.
- Stay busy to avoid thinking about vaping.
- Avoid places or people that trigger cravings.
- Reward yourself for progress!
Staying Quit
Quitting is just the first step—staying quit is where the real challenge begins.
Tips for Slips and Relapses
A slip (one or two cigarettes) or a relapse (full return to smoking) is not a failure. It’s a learning experience. If you slip:
- Forgive yourself
- Identify what triggered it
- Get back on track right away
Manage Mood
Mood swings are common after quitting. Combat them by:
- Exercising
- Talking to a friend
- Practicing relaxation techniques
Weight Management
Some people worry about weight gain after quitting. Stay active and choose healthy snacks to help manage your weight.
Surviving Quit Day
The first 24 hours are the hardest, but planning ahead can help:
- Keep busy
- Drink lots of water
- Remind yourself why you quit
CityMed Pharmacy – White Rock
Address: 4-1493 Foster St, White Rock, BC V4B 0C4
Phone: +1 (604) 385-1490
Email: rx@citymedhealth.ca
Free Delivery: Available for same-day orders (before 4:00 PM), next-day delivery on weekends.
CityMed Pharmacy – Surrey
Address: #107 14818 60 Ave, Surrey BC, V3S 0B5
Phone: +1 (604) 593-8866
Email: pharmacy@citymedhealth.ca
Free Delivery: Available for same-day orders (before 4:00 PM), next-day delivery on weekends.
FAQs
- How to Quit Smoking?
Various methods include therapy, medications, and support groups. Find what works for you. - How to Stop Urge to Smoke?
Identify triggers, keep busy, and use nicotine replacement therapy. - What is the Hardest Day to Quit Smoking?
The first few days are the toughest due to withdrawal symptoms. - Which Method is Best to Quit Smoking?
The best method varies by person. Behavioral therapy, medication, and lifestyle changes help. - Where to Get Free Quit Smoking Support in BC?
Visit CityMed Pharmacy or join the BC Smoking Cessation Program.