Before you quit, you need to decide on a method or combination of methods. Everyone is different, and you need to think about what's best for you. First, you need to decide how you want to quit: do you want to go 'cold turkey,' or do you want to taper off your nicotine gradually?
Cold turkey
Nine out of 10 people who quit for good go 'cold turkey' - they smoke their usual number of cigarettes (or more) right up until the day they quit.
Tapering off
Some people prefer to build their confidence and manage withdrawal symptoms by gradually cutting down on their nicotine intake before they quit. This can be very effective - but if you try this, make sure you stick to your quit date; cutting down on cigarettes is no substitute for quitting. There are several ways to do this (and they can be combined):
Cut back the number of cigarettes you smoke each day until you are at zero by your quit date (if you smoke 21 or more, cut down by 5 cigarettes each day; if you smoke 11-20, cut down by 3).
Postpone your first cigarette by an extra hour each day.
Once you've decided how you want to quit, take a look at the therapy and support options available to you:
Counselling and support programs
Call the Smokers' Help Line (1-866-33AADAC) for confidential support and assistance. Some health agencies offer support and education through group programs and individual counselling at minimal or no cost to you. Information and support is also available through various online programs and chat groups on the Internet.
Nicotine replacement therapy (the 'patch' and the 'gum')
Two forms of nicotine replacement therapy are licensed as over-the-counter medication in Canada: nicotine chewing gum (for example, Nicorette®, Nicorette Plus®) and the nicotine patch (for example, Nicotrol®, Nicoderm Patch® and Habitrol®). The patch and gum provide nicotine to help ease withdrawal symptoms and cravings until you've mastered some of the psychological and social aspects of quitting. Seventy to 90% of smokers say that their only reason for not giving up cigarettes is fear of withdrawal symptoms. If this is true for you, you may want to consider using the patch or the gum. You don't need a prescription for either of them, but they need to be used properly to be effective, so read the instructions carefully or talk to your doctor or pharmacist. Nicotine replacement therapy has been proven to double the chances of quitting, and it's even more successful when used in combination with counselling or support programs.
Smoking cessation pill
The smoking cessation pill used in Canada is called Zyban®, and it is available by prescription only. Zyban® is a nicotine-free pill that helps to ease withdrawal symptoms. It also reduces the weight gain that is sometimes associated with quitting smoking. Studies show that Zyban® doubles the success rate of cessation, and combining Zyban® with a nicotine replacement therapy may produce even better results. Zyban® is available only by prescription in Canada, and it comes in the form of time-released tablets. You begin taking the tablets one week before your quit date, and continue taking them for 7 to 12 weeks. If you think this approach is right for you, consult your doctor.
What doesn't work...
One method that some smokers try is substituting herbal or clove cigarettes for their regular brand. This method is not safe. Herbal cigarettes pose a health risk because they produce carbon monoxide and tar, and because smoke from any plant product can damage the lungs and airways. Clove cigarettes are even worse: the first ingredient is tobacco, not cloves (in fact, tobacco makes up about 60 to 70% of a clove cigarette). Studies show that these cigarettes produce higher levels of tar, nicotine and carbon monoxide than all-tobacco cigarettes and pose the same health hazards.
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