There are many methods and you may find better luck with some than with others. Remember that you learn something from each quit attempt, do not be discouraged if you have to try a few different methods before you find the one that is right for you.
Behavioural Support
Behavioural support includes coaching and/or counselling to change behaviour around smoking. It addresses the psychological aspects of nicotine addiction to help you develop the tools to quit smoking.
This can include developing problem-solving skills, learning to identify your triggers, helping you understand and develop your motivations for quitting, and identifying strengths and supports in your life to help you reduce or quit.
QuitNow offers free behavioural support through our trained Quit Coaches, who provide customized support based on your personal situation and preferences.
Group Support
Group Support Sessions
Our monthly Group Support Sessions take place via webinar-style and let you connect with others trying to quit smoking, to learn from each other's experiences and provide peer motivation.
Community Forum
The Community Forum is also a great way to get support from others in the QuitNow community.
Local Help Directory
You can also find local support, including both individual or group options, at some organizations in our Local Help Directory.
Quit Aids
Accessing prescription medications and nicotine replacement therapy (NRT) in BC to quit tobacco. You can get coverage for up to 12 weeks for one of the following two options: prescription medications or NRT.
Gradual Reduction
The gradual reduction method involves gradually cutting down the amount of cigarettes or other tobacco products you use each day. This can be done while using nicotine replacement therapy products (NRT) like the nicotine patch, gum, or lozenges to help manage nicotine cravings and withdrawal symptoms. It is also helpful to use behavioural techniques like the 4 Ds (Delay, Distract, Drink Water, Deep Breathing) or behavioural counselling to help manage cravings and withdrawal symptoms.
A suggested approach to this method is to choose a quit date and slowly reduce the number of cigarettes you smoke each day over a six-month period, or until you feel ready to quit completely. However, you can use any period of time that feels right for you.
The gradual reduction method is proven to increase your chances of quit success in the long term.
Cold Turkey
Quitting cold turkey means quitting abruptly without using any quit smoking aids or support. While it might work for some, many people do not find success with this method. This is because many just are not prepared for the intensity of withdrawal and urges to smoke. Going cold turkey to quit can be difficult, and without support, most people relapse.
Consider combining your efforts with other evidence-based quit methods that are proven to increase your chances of quit success.

Cytisine
Cytisine is a compound found in some plants. It works by blocking the effects of nicotine to reduce cravings and withdrawal symptoms. It also blocks the “reward” effects of nicotine, so if you start smoking again while taking cytisine, you will not feel as satisfied. This can improve your chances of quitting.
In Canada, cytisine has been It has been approved for smoking cessation in Canada since 2017 as a natural health product. One product containing cytisine, brand name Cravv®, is available for purchase in Canada.
Alternative Therapies
Acupuncture, hypnosis, relaxation (the Brief Automated Suggestive Relaxation technique), and meditation are alternative approaches and treatments to quitting smoking that some people use.
While there are stories of quit success using these methods, there is no consistent scientific evidence to show that acupuncture or hypnosis help people stay quit beyond six months, and there is limited information on the effectiveness of relaxation and meditation techniques for quitting smoking. However, quitting smoking is a personal journey, and if you find something that is safe and works for you, then stick with it. What is important is that you find an approach that you are comfortable with and have confidence in.
Remember, if one approach does not work, you can always try another. Every quit attempt is valuable.
E-cigarettes and Vaping
Some people have found success using e-cigarettes to quit smoking. However, vaping has not been approved as a quit method by Health Canada or any other regulatory body, and there is a lot we do not know about the health risks of vaping.