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- Quitting Smoking
- Making Positive Changes in Your Life After Quitting Smoking
Content Map Terms
Mental Health & Substance Use Categories
- Mental Health
-
Well Being
- Notice: Savour the Moment
- Belly-Breathing
- Five Ways to Well-being
- Connect: Build Positive Relationships
- An Active and Healthy Brain
- Keeping an active and healthy mind
- Keep Learning: Open Your Mind
- Keeping Good Mental Well-Being as You Age
- Social Connections
- Depression in Older Adults
- Preventing Elder Abuse and Neglect
- Mental Health and Well-Being
-
Substance Use
- Alcohol Use
-
Parenting and Substance Use
- Building Kids’ Resilience
- Keep Having Conversations with Adult Children
- Keep Having Conversations with Kids
- Using Conversations That Teach Resilience: Adult Children
- Using Conversations to Teach Resilience: Kids
- Using Conversations to Teach Resilience: Teens
- How to Get Back on Track after Conflict
- Setting a Healthy Example for Your Kids
- Setting a Healthy Example for Your Teens
- Practicing Good Listening Skills with Teens
- How to Start a Conversation with Teens about Opioids
- Explaining Alcohol to Young Adults
- Opioids and Adult Children
-
Quitting Smoking
- Tobacco Use
- Why is Using Tobacco So Addictive?
- Seniors and Tobacco
- Quitting Smoking: Dealing With Weight Gain
- Smoking: Health Risk for Family Members
- Interactive Tool: Are You Ready to Quit Smoking?
- Making Positive Changes in Your Life After Quitting Smoking
- Quitting Smoking: Temptations and Cravings
- My Reasons to Quit Smoking
- Quitting Smoking: Getting Support
- Quitting Smoking: Helping Someone Quit
- Quitting Smoking: Preventing Slips or Relapses
- Nancy's Story: Quitting Smoking Takes More Than Willpower
- Nate's Story: Sick of Smoking
- Quitting Smoking: Coping With Cravings and Withdrawal
- Interactive Tool: How Does Smoking Affect Your Lifespan?
- Interactive Tool: How Much Is Smoking Costing You?
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Resources
- Alcohol & Drug Information Referral Service
- Anxiety Canada
- British Columbia Schizophrenia Society
- BC Mental Health & Substance Use Services
- Canadian Institute for Substance Use Research
- Canadian Mental Health Association - British Columbia
- Crisis Intervention and Suicide Prevention Centre of BC
- Crisis Line Association of BC
- Early Psychosis Intervention
- Family Smart
- Fraser Health Authority - Mental Health and Substance Use
- First Nations Health Authority – Mental Wellness and Substance Use
- British Columbia Responsible & Problem Gambling Program
- HeretoHelp
- Interior Health Authority – Mental Health and Substance Use
- Jessie’s Legacy
- Kelty Mental Health Resource Centre
- Kids Help Phone
- KUU-US Crisis Line Society
- foundrybc.ca
- Mood Disorder Association
- Northern Health Authority – Mental Health and Addiction Services
- Toward the Heart
- Vancouver Coastal Health Authority – Mental Health and Substance Use
Topic Contents
Topic Overview
Below are some of the most common and helpful strategies people use to get through the tough period of nicotine withdrawal.
- Make a list of your smoking triggers. It is wiser to avoid triggers after you have quit smoking than to tempt yourself too soon. If you cannot avoid them early on, be cautious when they are present.
- Identify areas and activities where you are least likely to smoke, and use them when you have the urge to smoke. Add these alternatives to your smoking tracker.
- Pursue a new hobby, check out a book from the library on a topic that interests you, or take a class at the community college.
- Start some new physical activity. Exercise might help you quit smoking. It doesn't take long after you stop smoking before you will notice that you can breathe more easily when you walk, jog, swim, or ride a bike. For tips on starting an exercise program and eating right, see the topic Fitness: Getting and Staying Active.
- Continue to meet or talk weekly, and then monthly, with one of your support people.
- Reward yourself at special anniversaries of your quit date, such as 1 month, 3 months, 6 months, and 1 year. Figure out how much money you have saved by not smoking, and spend that amount, or part of it, on something special for yourself.
Other helpful tips to stay smoke-free:
- Manage the stress in your life. It's impossible to completely avoid stress, but you can learn to control it or reduce it. This will help you remain strong when you're tempted to start smoking again. To learn ways to manage stress, see the topic Stress Management.
- Learn to think of yourself as a non-smoker. Changing how you think may be difficult, but research has shown that cognitive-behavioural therapy (CBT) can help. For more information, see the topic Stop Negative Thoughts: Choosing a Healthier Way of Thinking.
Credits
Current as of: October 28, 2021
Author: Healthwise Staff
Medical Review:
Adam Husney MD - Family Medicine
Kathleen Romito MD - Family Medicine
Christine R. Maldonado PhD - Behavioral Health
Current as of: October 28, 2021
Author: Healthwise Staff
Medical Review:Adam Husney MD - Family Medicine & Kathleen Romito MD - Family Medicine & Christine R. Maldonado PhD - Behavioral Health
This information does not replace the advice of a doctor. Healthwise, Incorporated disclaims any warranty or liability for your use of this information. Your use of this information means that you agree to the Terms of Use and Privacy Policy. Learn how we develop our content.
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Important Phone Numbers
If you or someone you know needs help, call one of the numbers below:
- 9-1-1 if you are in an emergency.
- 8-1-1 for non-emergency information on how to access alternatives to toxic drug supply and substance use services
- 1-800-SUICIDE (1-800-784-2433) if you are considering suicide or are concerned about someone who may be.
- 310Mental Health Support at 310-6789 (no area code needed) for emotional support, information and resources specific to mental health.
- Kid’s Help Phone at 1-800-668-6868 to speak to a professional counsellor, 24 hours a day.
- Alcohol & Drug Information and Referral Service at 1-800-663-1441 (toll-free in B.C.) or 604-660-9382 (in the Lower Mainland) to find resources and support.
Featured Website
Looking for help with mental health and substance use? Start here wellbeing.gov.bc.ca
Find over 2500 service listings related to mental health and substance use supports, as well as many informational articles to support you on your pathway to wellbeing.