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.
QUIT STORIES from Temiskaming area residents:
Smokers' HelplineThe Smokers' Helpline is another valuable and free service that provides personalized support, advice and information about quitting. They have a very informative webpage and text support 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
Self-Help Guides are available on the Smokers' Helpline website or at any Timiskaming Health Unit office.
Telehealth Ontario Services:
Speak with a Telehealth Ontario Quit Coach at 1-866-797-0000 or the number on cigarette packages, or visit their website.
For those who are pregnant and/or breastfeeding and would like to quit, click here for more information.
Benefits of Quitting (begins within minutes!)
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
• 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
- Make a
list of the reasons why you want to quit smoking and review it frequently.
an awareness of when you smoke, where you smoke and why you smoke.
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
- Pick a
quit date. Remember, there is no perfect date to quit but the sooner, the
any unused tobacco products, hide ashtrays, and place lighters/matches out
- 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.
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.
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.
looking too far into the future.
Your goal is just to get through today without smoking a
you are using NRT, use it as instructed.
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
a lot of time in areas where smoking is not allowed (e.g., theatre, gym,
spa, etc.) and avoid high risk areas or situations
plenty of water, stay busy, and chew gum if it helps.
- 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.
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.
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.
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.
yourself. Calculate how much money
you are going to save as a non-smoker and make plans for how you will