There are many methods available and you may find better luck with some than with others. Remember that you learn something from each quit attempt, so do not be discouraged if you have to try a few different methods before you find the one that is right for you.
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, one product containing Cytisine (brand name Cravv®) has been licensed for sale as a natural health product. This term includes products such as vitamins and minerals, herbal medicines and other alternative and traditional medicines. It has not been approved as an official quit-smoking treatment.
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.