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National Non-Smoking Week is January 15 to 21

January 12, 2023

Quitting smoking or vaping can be one of the most difficult things to do. It can take a few tries before you succeed. Each time you try to quit, you increase your chances of being smoke free for good. Making the decision to quit is a personal choice. Preparation and planning can increase the chances for a successful quit attempt.

Here are some tips to help you prepare to quit

  • Think about how you want to quit, cold turkey, Nicotine Replacement Therapy, prescription medications. Using quit aids like NRT/medication along with behavioural change can double your chances of a successful quit attempt.
  • Make a list of all the reasons why you want to quit
  • Monitor your smoking and find out what your triggers are
  • Find healthier substitutes for smoking – once you identify your triggers, you can make other choices instead of having a cigarette
  • Change your environment and routine – For example, start by making your home and car smoke free
  • Talk with someone – tell others you are trying to quit; better yet, quit with a buddy
  • Set a quit date.
  • If your attempt wasn’t successful use the experience as an opportunity to reflect about what happened and why. Remember, when you start over, this time you are stronger and wiser!

Once you have made the decision to quit, you can explore some the various quit smoking strategies and tools available. The Health Unit can help you find the resources that are right for you:

  • Consultation and support over the phone at 1-800-660-5853 or online at
  • Stop smoking medications can help to control cravings and nicotine withdrawal. To find out how to get free nicotine replacement therapy, visit our website Ready to Quit Page
  • There’s a free app also! Visit QUASH to make a quit plan that’s right for you.
  • In-person help is now available from the Health Unit – contact us for an appointment with a quit coach who can walk you through the options for quitting and help you make a plan for success. Appointments can be made after regular office hours in Brockville or Smiths Falls offices; check the website for more details.

Many people find it difficult to quit because they feel that smoking/vaping helps them to relax. This is one of the biggest myths, in fact, it does the opposite to your body. Smoking makes your heart beat faster, your breathing quickens and your blood pressure rises. Stopping what you are doing to smoke/vape gives you a break from work or something causing you stress and takes your mind off your worries.  You can accomplish the same results without smoking or vaping.

Another quitting strategy is to try vaping instead of smoking. While quitting altogether is better, we recognize reducing your consumption may be an option for some people. Here are some tips if you think switching or reducing is your best option:

  • Switch completely to vaping (use of both cigarettes and vaping increases risk),
  • choose low nicotine content products,
  • reduce use & manage cravings, and
  • consider an approved quit product like nicotine patches or gum. 
  • If you don’t smoke, don’t start vaping. 

Any attempt to quit smoking or vaping is a good decision for your health. For more information, visit our Ready to Quit page on our website. You can also follow LGLHealthUnit on Facebook and Twitter or @lglhealthunit.z on Instagram for important public health updates.


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