Quit smoking - Vouloir arrêter de fumer

Choose a day when:

• You're not under too much stress.
• You can change your routine easily.

Over the next few days, you can:

• Put your smoker's diary (enclosed) and a small pencil in your cigarette pack. Every time you take a cigarette, jot down the time, what you're doing and how you feel.
• Before lighting up, ask yourself why you're going to smoke that cigarette.
• If you have already stopped smoking, remember times when it was difficult not to smoke.

" I smoke a pack and a half a day. I've realized that there are certain things that make me smoke: when I'm stressed out, after meals, when I'm with friends who smoke, when I drink wine and talk on the telephone."
Steve T., age 39

The strong desire to smoke only lasts 2 to 3 minutes. To resist it, you could:

• Take your mind off it: call a friend, go for a walk…
• Tell yourself: "I've decided not to smoke. I can beat my dependence on cigarettes. I won't give in ..."
• Keep your hands and mouth busy: drink water, eat raw vegetables ...
• Relax for a few minutes: listen to music, do relaxation exercises ...

I will quit smoking on : ___________________________________
I want to quit smoking because : ______________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________

My signature __________________________________________________________
Signature of someone who supports me____________________________________

You could read this contract when you feel the need for a cigarette

Medication

Medication is generally recommended to help you quit smoking so that your body can gradually get used to living without nicotine. These products lessen physical discomfort and the desire to smoke. They are not dangerous, especially when compared to cigarettes, which contain many cancer-causing substances. Medication virtually doubles your chances of success.

Nicotine patches (Habitrol, Nicoderm), nicotine gum (Nicorette, Thrive) or nicotine lozenges (Thrive)

• You can buy nicotine patches and gum in pharmacies without a prescription; however if you have a prescription, you can get reimbursed by Québec’s prescription drug insurance plan.

• Nicotine lozenges are available without prescription in pharmacies but are not covered by Québec’s prescription drug insurance plan.

• Your doctor or pharmacist can tell you how to use the product.

• Usually, the patch is applied to the upper body once a day for 2-3 months.

• Gum and lozenges must be used every one or two hours, for approximately 3 months.

• The patch releases nicotine into the blood continuously.
  The nicotine released by the gum and lozenges is absorbed in the mout.

• Nicotine patches, gum and lozenges do not release any other substances.

• It is recommended not to smoke when using nicotine patches, gum or lozenges.

• Individuals who are under 18, pregnant or nursing women, and people with heart problems or who have suffered a stroke should consult their doctor before using patches, gum or lozenges.

• People allergic to adhesive bandages or who have a skin disease should not use the patch.

• The most common side effect of the patch is spots at the application site. This can be avoided by applying the patch on a different place on the skin every morning.

• People who do not use the gum or lozenges properly often have mouth pain, hiccups or heartburn. These problems are usually solved when the gum is chewed two or three times or the lozenge sucked until it no longer has any taste, and than placed between the cheek and gums for one minute. This should be repeated over a period of 30 minutes.

• People who still smoke can also use nicotine gum. Smokers use the gum for 6 months and gradually reduce the number of cigarettes they smoke in a day until they stop completely.

Nicotine inhaler (Nicorette inhaler)

• The inhaler is available without prescription in pharmacies but is not covered by Québec’s prescription drug insurance plan.

• The inhaler looks like a plastic cigarette.

• Nicotine cartridges are inserted in the plastic device.

• The person then puffs on the plastic cigarette and absorbs nicotine through the mouth.

• It is recommended to use 6 to 12 cartridges a day for 12 weeks or more, if needed.

• The inhaler should not be used if you have:

  • a menthol allergy
  • asthma
  • chronic bronchitis or emphysema

• Individuals who are under 18, pregnant or nursing women, and people with heart problems or who have suffered a stroke should consult their doctor before using the inhaler.

• The most common side effects are irritation in the mouth and throat, and a cough. These effects often disappear after a few weeks.

Bupropion (Zyban)

• Zyban must be prescribed by a doctor and is reimbursed by Québec’s prescription drug insurance plan.

• It comes in tablet form, and must be taken in the morning and at night for 7 to 12 weeks.

• Bupropion itself contains no nicotine, but it is thought to create an effect on the brain similar to that of nicotine.

• Bupropion must be taken for one or two weeks before quitting smoking.

• There is a small risk, one in a thousand cases, that bupropion may cause seizures. To reduce this risk, it is important that people wanting to take bupropion follow their doctor's instructions closely, and inform him/her of all the medication they are taking and about any medical problems they may have.

• The most common side effects are dry mouth and difficulty sleeping. These effects often disappear after a few weeks. In case of insomnia, it is better to take the second dose of bupropion a few hours before going to bed—supper-time, for example—provided it is at least eight hours after the morning dose.

• Bupropion can cause tremors and body spots. If this happens, it is important to tell your doctor or pharmacist.

Varenicline (Champix)

• Varenicline must be prescribed by a doctor and is reimbursed by Québec’s prescription drug insurance plan.

• It comes in tablet form, and must be taken in the morning and at night for 7 to 12 weeks. Treatment can be extended for up to 24 weeks.

• Varenicline causes effects on the brain similar to those of nicotine; at the same time, it blocks the effect of nicotine from cigarettes.

• Varenicline must be taken in increasingly higher doses for one to two weeks before quitting smoking.

• Varenicline should not be used if you:

  • have an allergy to varenicline
  • are pregnant or breastfeeding
  • are under 18 years old
  • have severe kidney disease
  • have psychiatric problems

• People who take varenicline and who suffer from depression or other mental health problems should be followed more closely.

• Varenicline can cause dizziness and drowsiness: Make sure you do not feel these effects before driving a vehicle.

• The most common side effects are digestive problems such as nausea, constipation, flatulence, vomiting and strange dreams. It is recommended to take varenicline with food and water. These effects often disappear after a few weeks. If they persist, your doctor can recommend decreasing the dose.

Alternative methods

• Hypnosis
• Acupuncture
• Homeopathy
• Subliminal methods.

There is no proof that these methods are effective but, if you feel that one of them might help you, try it.