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Top 10 Quit Tips


  1. Choose a Quit Date

Setting a date helps you take action and make a firm plan. 

  1. Register for ManitobaQuits

It's easy and accessible – you can register by phone, mail or on this website – the quit-smoking challenge currently runs every year in May and November. But you can contact us anytime or access support on our Facebook group: Manitoba_Quits.

  1. Consider Stop Smoking Medications

Stop smoking aids, like nicotine replacement therapy products and quit medications can double or even triple a person’s success rate. Talk to your health care provider, pharmacist or our Quit-Smoking Specialist to see what options are available to you. 

  1. Change Your Daily Routine

Tobacco is a part of your daily routine and lifestyle, so change the routine. Take a different route to work, have coffee breaks with non-smokers, avoid situations where you know other smokers are going to be, and make your home and vehicle tobacco-free.

  1. Get Support from Family and Friends

Let your family and friends know what they can do to help you: Do you want them to ask how you’re doing, or would you rather not talk about it? Ask them to be kind if you’re cranky. Sharing experiences with people who are also quitting can help you – and them. Smokers’ Helpline is also a great place to reach out to when you need encouragement! 

  1. Prepare for Withdrawal & Cravings

If you anticipate the challenges, like nicotine withdrawal and cravings, you can prepare some coping strategies to get you through. Remember, cravings come in waves and last only about three minutes – so practice the 5Ds (Delay, Do something else, Deep breathing, Drink water, Dial a friend) and ride it out.

  1. Change Your Eating Habits

Stock up on fruits and vegetables, prepare them for a quick snack, and you’ll have something to reach for when you get a craving. Keep baby carrots, celery, grapes and apples at hand when you read or watch TV. Drinking ice water will also help keep the cravings at bay. Not all snacks need to be healthy, any snack that keeps you from smoking is a good snack. The average person gains less than 10 pounds when they are quitting and most lose that weight within a year of quitting. The health benefits of quitting smoking, far exceed any possible risks from gaining a few temporary pounds.

  1. Participate in Regular Physical Activity

Physical activity can be very helpful when you are trying to quit smoking. Smokers are less likely to be physically active, and people who are physically active are less likely to smoke. Start with things you like to do. If you hate jogging, don't force yourself to go running, maybe try swimming, dancing or bowling instead.

  1. Reward Yourself

Quitting smoking is a BIG DEAL! So acknowledge that and give yourself rewards as you reach your goals. Enjoy a night out at a restaurant, celebrate with your friends, or you could start a money jar and set aside the money you’ll save by quitting. Think of what you can do with all the money you’re not spending on tobacco!

  1. Believe in Yourself!

Studies of tobacco users who successfully quit confirm one of the most important elements to success is believing that YOU CAN DO IT!

For more information on quitting smoking, take a look at this Quit Therapies PDF

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