Support from others ranges from simple love and understanding to actual advice and practical help. Your support team makes you feel good about yourself and cared about as you quit smoking.

Support can come from:

• Your doctor.
• Your family, friends, and co-workers.
• Support groups.
• Quit-smoking programs.
• Internet bulletin boards and chat rooms.

You may ask for different types of support from different people. For example, you can ask one friend if you can call late at night to talk about how you feel, and you can ask another friend to do things with you to distract yourself from nicotine cravings.

Continue to Why?

Why do you need support?

You need support because it's hard to quit smoking. When you stop smoking, the withdrawal from nicotine can make you grouchy. Your body craves nicotine. You want that cigarette.

The psychological side of quitting may be just as tough. You may feel as if you're surrounded by cigarettes. You see them advertised. Friends smoke. You miss the social rituals of smoking, such as lighting up during your coffee break or as you drive home from work. Smoking may have been part of your celebrations and something to turn to when you were stressed.

Support can help you through the stress of losing this part of your life.

Friends and family can provide shoulders to lean on, and they can encourage you to stick to your quit-smoking plan. They can help distract you when you want to smoke and can understand when you're a bit grumpy.

Support can help you quit smoking. Your doctor, counsellors, and former smokers are good sources of support. Also, experts recommend getting support from friends, family, and co-workers.¹

Continue to How?

Before anybody can help you quit smoking, you have to ask for help. Many people are wary of helping. They may feel that helping you is the same as nagging you and that this may make it harder for you to quit.

Tell people that you're quitting and that you want their support. Make clear what you expect. Do you want constant reminders on why quitting is the right thing to do, or do you prefer quieter support? Be sure to tell people how much help you want.

Getting support

Let people know what to expect when you quit and how they can help.

• Tell others that nicotine is an addiction and that as you stop using tobacco, you may be nervous or grouchy. Ask them to put up with you, because this will pass.
• Ask others to invite you to activities to help keep your mind off smoking. Tell them that you'll invite them to do things too. Try going for lunchtime walks, going to movies, or getting involved with a hobby.
• Plan special celebrations with your family and friends when you reach one of your quit-smoking goals.
• Find someone else who wants to quit, and agree to be "quit buddies." This may make quitting easier. You know that someone is sharing the same goals. Your buddy can help you when you're having a craving.
• Tell people the specific ways they can help you. You may ask one friend to call or visit you to see how it's going. You may ask another friend if you can call when stress causes a craving or just to talk things over.
• Talk about your fears with others. For example, many people are worried about gaining weight when they quit smoking. Your friends and family can help you get over this fear.

Avoiding triggers

Smokers usually have triggers, which are things that make you want to smoke. Family and friends can help you avoid them.

• Ask friends and family not to take you to places where people smoke.
• Identify your triggers, and ask for help avoiding them. For example, if you always have had a smoke with a coffee break, ask a co-worker to come by your desk at this time for a chat or a quick walk.
• Drinking alcohol is often a trigger. If you continue to drink, ask your friends to help you stay away from smoking when you drink.

Talking to other smokers

Friends who smoke or who have quit smoking can help you.

• Talk to people who have quit smoking. They understand what you're going through and can help you through your cravings.
  • Ask them how they got through times when they wanted to smoke again.
  • Ask them about the good things that quitting smoking has done for them, such as a change in their health and sense of well-being.
  • Ask them for any tips on how to make it easier and about using medicine, classes, or phone hotlines for quitting.
• Ask people who smoke not to smoke around you. Ask them to keep ashtrays and cigarette packs out of sight.
• If you live with someone who smokes, see if that person wants to quit smoking with you. If not, talk with him or her about not smoking in front of you and about setting up smoke-free areas.

Other types of support

Many people reach beyond family and friends for support. Here are some ideas:

• Get advice and support. This can be by telephone, one-on-one, or in a group. The more support you get, the better your chances of quitting. Counselling sessions can also help you if you start smoking again.
• Join a support group for people who are quitting smoking. People who have quit or are quitting know what you're going through and can help you.
• Join a quit-smoking program. Your doctor may be able to suggest one. You can also find programs on the Internet.
• Use the Internet. The Internet gives you 24-hour access to information about quitting smoking and to chat rooms that can provide support.

When you quit, pass it on. Be sure to support other smokers who are trying to quit.

Continue to Where?

If you would like more information on quitting smoking, the following resources are available:

Online Resources