Quitting smoking: How to quit

Quit counsellors (or "quit coaches") give confidential one-on-one support to people interested in quitting smoking. Whether in-person, online, by text or by phone, they can help you develop a structured quit plan, answer your questions about quitting and refer you to services in your community.

Get free quit counselling by calling 1-866-366-3667

Nicotine replacement therapy (NRT) is a proven method that doubles the odds of quitting success^{Footnote 2}. It can help ease the physical withdrawal symptoms when you quit^{Footnote 3}, so you can focus on your goals without worrying about cravings.

Nicotine replacement therapy is available in multiple forms:

• nicotine patch delivers nicotine into your body through a small sticker on your skin. It's available in different strengths, so you can control your withdrawal symptoms and cravings by gradually reducing your body's dependence on nicotine.
• nicotine gum delivers nicotine to your body. It's not chewed like ordinary gum; the nicotine is absorbed through your gums and cheek, so you need to bite the gum a few times and then keep it against your cheek for it to work correctly.
• nicotine inhaler delivers nicotine through a plastic cylinder or cartridge held between your fingers. You puff on the inhaler and nicotine vapour is released and absorbed through the lining of your mouth and throat instead of your lungs. It may also help by mimicking the hand-to-mouth routine of smoking. Unlike vaping devices or e-cigarettes, inhalers do not use heat to generate aerosol.
• nicotine lozenges release nicotine as the tablet dissolves in your mouth, similar to a hard candy.

You can buy nicotine replacement therapy without a prescription from your local pharmacy. A quit coach or counselor can share the availability of programs that provide NRT in your area. Reach one by consulting provincial and territorial services or calling 1-866-366-3667

Prescription medications can help ease your withdrawal symptoms and reduce your urge to smoke. Some medications are taken before you actually quit smoking, and some can be taken with other methods like the patch or nicotine gum. It depends on which prescription your doctor recommends and what type of program you are set up with.

Prescription medications can have side effects associated with them, so it is important that you're honest and open with your doctor so they can recommend the right option.

Quitting "cold turkey" means to immediately stop smoking without the help of medication or any form of NRT. It's a method that works differently for everyone. Some people manage their withdrawal symptoms better than others. If you're planning to quit cold turkey, make sure you know what to expect in terms of potential withdrawal symptoms and how to manage the cravings.

Self-help quitting guides can range from books, to audio recordings, to online and spiritually based programs. Health Canada offers free self-help guides for you to try. You can also check out mobile apps, such as the Break It Off app to help you quit smoking.

Vaping products or e-cigarettes that contain nicotine deliver it in a less harmful way than smoking cigarettes. While vaping has risks, these products may reduce health risks for people who smoke who can't or don't want to quit using nicotine. While evidence is still emerging, some evidence suggests that using e-cigarettes is linked to improved rates of quitting success^{Footnote 4},^{Footnote 5}.

Learn more about vaping and quitting smoking

Though some people report successfully quitting smoking by using other alternative methods, there is limited scientific evidence that hypnosis^{Footnote 6}, laser therapy^{Footnote 7} and acupuncture^{Footnote 8} help people quit smoking successfully. Talk to your doctor, pharmacist or other trained professional, like a quit coach, to obtain advice on quitting smoking methods for you.