Quitting smoking for young adults

Make a plan

You can make it easier to quit by giving yourself a head start - make a plan! Developing a plan can help you get through the tough times because you'll have your coping strategies ready.

Some ideas for your plan can include:

• counseling and support
• nicotine replacement
• prescription medication
• non-medical resources

Get started on your plan by using the daily tips below and use what works for you.  Go over your ideas and prepare yourself for the next steps.

Day 1: Pick a quit day

• Pick a quit day and stick to it.
• Learn about your smoking triggers and make a plan to tackle tempting situations. When you have a craving, grab a healthy snack or try to keep your hands and body busy. Go for low-calorie foods like fresh vegetables, exercise, or talk to someone you trust.  You can also:
• Switch to juice, tea, or water if drinking coffee makes you want to smoke.
• Take a music break (instead of a smoke break) when you study.
• Stay away from smoky areas.
• Try relaxation breathing or yoga if you get stressed.
• Stay away from alcohol and drugs.  Using alcohol or drugs can make it harder to stay away from smoking.

Day 2: Reward yourself

• 24 hours without smoking is a victory! Congrats! Stay focussed on your goal. Celebrate and do something special for yourself, like going to see a movie or spending time with friends.
• Choose your rewards carefully. Drinking alcohol is not a good reward because it may make you want to smoke.

Day 3: Take control

• You may feel withdrawal symptoms during the first three days of being smoke-free, which can be tough. But it will get better! After three weeks they should be mostly gone - so don't give up!
• Make a list of things you can do to deal with withdrawal symptoms.

Day 4: Stick to the program

• Keep looking ahead. Think of yourself as a non-smoker.  You can get back on track, even if you slip up.
• Learn new ways to deal with life's ups and downs without returning to smoking.
• Exercise! It can do for you what smoking used to do:
  • Give you a great way to socialize.
  • Help you control your appetite.
  • Raise your metabolism.
  • Control your weight.
  • Increase your energy.
  • Improve your sleep.
  • Help you to concentrate.
  • Cut stress, tension, anger, and irritability.

Helpful tools

• Download the free Break It Off mobile app for instant support to help you deal with triggers and cravings.
• Call a Quit Coach: Talk about quitting smoking by contacting the Pan-Canadian Quitline (1-866-366-3667)
• Use the On the Road to Quitting Guide: you'll get ideas and lots of help.
• Use the Facebook status change app: Tell everyone about your break-up with smoking! Be proud of your efforts!