Tips for staying smoke-free

Organization: Health Canada

Date published: 2023

Staying smoke-free is a long-term commitment. If you slip, this doesn't mean that you will return to smoking regularly. Use it as an opportunity to reset and regain control.

1. Regain control of the situation
   • Never test yourself. Stop smoking immediately.
   • If you bought cigarettes, throw them out.
   • Remove all lighters and ashtrays from your smoke-free space.
2. Be kind to yourself
   • Remind yourself how far you have come, not how far you have to go.
   • Encourage yourself not to give up.
3. Take action
   • Change the feeling in your mouth - chew gum, drink water, brush your teeth.
   • Get support. Talk to a friend, family member, or a trained quit coach.

So how is relapse different?

A relapse means you have gone back to smoking. This can be frustrating, especially if you have been smoke-free for a while. Don't give up! Instead, think about it as a learning experience. When you're ready, set a new quit date and talk to your healthcare provider to help you get back on track.

For more information or to talk with a trained quit coach, connect with your local quit smoking line at gosmokefree.gc.ca/quit or toll-free at 1-866-366-3667.