Enhancing your health in so many ways.

De nombreuses façons d'améliorer votre santé.


Quitting Smoking

You can quit smoking. We can help.

For eligible individuals, the health unit can provide NRT vouchers that subsidize the cost of any over the counter NRT product at a participating pharmacy in the district. We can offer counselling and ongoing support during the quit journey. For more information contact the health unit.

Smokers' Help Line

The Smokers' Help Line is another valuable and free service that provides personalized support, advice and information about quitting. They have a very informative webpage, and a toll-free line that will put you in touch with a quit specialist who can help:

  • Make a quit plan that works for you
  • Help you cope with cravings
  • Provide information on quitting methods
  • Provide information on withdrawal symptoms
  • Help manage stress
  • Provide information about local services and resources

Smokers' Help Line Hours

Monday to Thursday - 8 a.m. to 9 p.m. EST

Fridays - 8 a.m. to 6 p.m. EST

Weekends - 9 a.m. to 5 p.m. EST


Smokers' Help Line
 

1-877-513-5333
 

 

Self-Help Guides are available on the Smokers' Help Line website or at any Timiskaming Health Unit office. 

 

For those who are pregnant and/or breastfeeding and would like to quit, click here for more information.

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Benefits of Quitting (begins within minutes!)

       After 20 minutes, Heart rate and blood pressure go back to normal levels

        12 hours, Carbon monoxide levels in the blood go back to normal

        48 hours, Sense of smell and taste improve

        2 weeks, Blood circulation and lung function improve and will continue to do so

        3-9 months, Breathing issues subside (coughing, wheezing etc.); lung capacity increases

        1 year, Risk having a heart attack drops by 50%

        5 years, Risk of a stroke returns to that of a non-smoker

 

Quitting smoking is a process.  It took time and a lot of practice for you to develop the habit and it will take time and practice to rid yourself of the habit.  The following tips can help you quit successfully:

  1. Make a list of the reasons why you want to quit smoking and review it frequently.
  2. Develop an awareness of when you smoke, where you smoke and why you smoke. 
  3. Practice being a non-smoker. Try delaying your first cigarette of the day and going without a cigarette for prolonged periods at different times of the day.  
  4. Pick a quit date. Remember, there is no perfect date to quit but the sooner, the better.
  5. Discard any unused tobacco products, hide ashtrays, and place lighters/matches out of sight.
  6. If you are using Nicotine Replacement Therapy (NRT), be sure to have read and understood the instructions for its use. 

Your quit date is the beginning of your return to the world as a non-smoker.  You were a non-smoker before, and you can be a non-smoker again.  You have prepared for this date and you can do this. 

  1. You will think a lot about cigarettes today; don’t dwell on these thoughts.  Any thoughts that try to justify having a cigarette or postpone your quit attempt is “Stinking Thinking” and must be challenged.
  2. Be prepared to experience a variety of negative emotions during the early stages of quitting including anxiety and irritability. Whatever you are experiencing, it is temporary and will pass.  Speak to your doctor or a counsellor if you need to talk to someone.
  3. Avoid looking too far into the future.  Your goal is just to get through today without smoking a cigarette. 
  4.  If you are using NRT, use it as instructed.

 

Maintaining Abstinence

Congratulations !! You made it through the toughest day but you’re still in for a few challenges yet.  It’s important to remain determined and to continue to implement your strategies.

  1. Spend a lot of time in areas where smoking is not allowed (e.g., theatre, gym, spa, etc.) and avoid high risk areas or situations
  2. Drink plenty of water, stay busy, and chew gum if it helps.
  3. If you give in to temptation and have a cigarette, get right back on track.  Don’t be too hard on yourself and try to figure out what went wrong and how you can avoid making the same mistake in the future.
  4. Alcohol impairs our judgement and often poses as a trigger for us to smoke.  Avoid alcohol during the initial stages of quitting until you feel confident in your ability to remain smoke-free.
  5. Rest assured that whatever emotion or discomfort you are feeling, they are temporary and will change regardless of whether or not you have a cigarette.  Be patient.
  6. Exercise not only will assist in making you look great, it will help you feel great as well.  Go for walks, workout at the gym or try to implement some other regular exercise regime.
  7. Reward yourself.  Calculate how much money you are going to save as a non-smoker and make plans for how you will spend it.