Kingston Family Health Team

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Smoking Cessation

Want to Quit Smoking?  We can help!

Quitting smoking is the best thing you can do to improve your life and health. Any attempt to quit smoking will make you stronger. Don’t let a history of relapse stop you from trying to quit again. With the right combination of practice, determination and support, you will be able to stop smoking for good!

When you are ready to quit, speak to your health care provider for help.  The Kingston Family Health Team offers a variety of ways to help you quit smoking.

People can quit using medications or without.  The aim of smoking cessation medication use is to relieve withdrawal symptoms.  Relief from withdrawal symptoms is very important; because it helps you learn faster and better how to become a non-smoker.

Medication use doubles your chances of quitting successfully. There are 3 first line medications: Champix, Zyban and NRT (nicotine replace therapy). The first two require a prescription.

Nicotine Replacement Therapy (NRT) includes the patch, lozenges, gum, spray/inhaler. Click here for more information on NRT.

Want to quit smoking without medication?

There are a number of strategies people can use to make the quit attempt more successful. These should be part of your Quit Plan.  Speak to us for more information!

Worried about Weight Gain?
Nicotine is a stimulant and can speed up a person’s digestion.  When you cut tobacco out of your life, your metabolism returns to normal and your body burns calories more slowly. 
Studies show that while two-thirds of people who quit smoking gain weight, on average 4-10 pounds, one-third stay the same and some even lose.  BUT you would have to gain 80-100 pounds to off-set the health benefits of quitting smoking!

You may just want to focus on quitting and staying smoke free before tackling eating and exercise or you may also want to address these concerns in your quit plan.

Ask for a referral to our Team Registered Dietitian to help work on your healthy lifestyle goals while you quit smoking!

Stress Management

When trying to QUIT smoking, STRESS is one of the top reasons for relapse.  What can you do to manage your stress and continued smoking cessation?

  • Manage anxiety and worry. Counteract your body’s fight or flight response by analyzing your unhelpful thinking patterns.  Challenge negative thoughts that creep in.
  • Communicate effectively.  Learn how to communicate assertively and have your needs met in an appropriate way.  Face what you fear rather than avoid it. 
  • Do something fun! Distraction is a good way to deal with worry over things you cannot control.  Take up a new hobby, learn a new skill, have fun and be creative.  Get active, join a club or sport!
  • Engage in relaxation strategies. Practice relaxation techniques like deep breathing, muscle relaxation, and mindfulness.  Maintain a regular sleep schedule.
  • Take care of yourself. Avoid drugs and reduce alcohol.  Substituting one substance for another can add to problems for some people.  Remind yourself of things you are good at. 
  • Connect with others to problem solve. Socialize with friends or family who can help you through life’s difficulties.  Talk to someone else (a friend or healthcare professional) about your pressures.  Get opinions and/or advice.  This may help you to make a plan and take action!