Smoking Cessation

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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. 

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.  Managing stress can give you a better chance of becoming smoke free. 

Manage anxiety and worry. Set healthy boundaries with others, challenge negative thoughts, and distract yourself from repetitive unhelpful worries. Talk to your family doctor, a mental health therapist or call a helpline for extra support.

Take care of yourself. Avoid drugs and reduce alcohol. Work on eating healthier foods and getting more movement in your day. Take breaks when you need to. Remind yourself of the good things. 

Communicate.  Learn how to communicate effectively with those around you and work to have your needs met in an appropriate way.  Challenge yourself to address problems rather than avoid them.

Try relaxation strategies.  Practice slow deep breathing, muscle relaxation, and mindfulness. Create a regular sleep schedule. Be open minded to new technology to help you like sleep stories, meditation apps, and self-help podcasts.

Do something fun. Activities are a good way to distract your mind from worries about things you cannot control. Take up a new hobby, learn a new skill, have fun and be creative.  Get active and socialize.

Get help. Talk to someone - a trusted friend, family member or healthcare professional about your stress. Building a strong support network can help you through life's difficulties. This can help you to make a plan, take action and keep you accountable! Here are some stress management resources:

Video: 90:10 The Single Most Important Thing You Can Do For Your Stress

https://www.reframehealthlab.com/9010-stress/

 

Audio: Relaxation Body Scan

https://myhealth.alberta.ca/Alberta/Alberta%20Images/Audio-Tracks/body-scan.mp3

 

Video: Relax and Breathe: Do nothing for 10 minutes

https://youtu.be/aXItOY0sLRY

 

CAMH STOP Program

 

 

 

 

 

 

The STOP Program is led by the Centre for Addiction and Mental Health (CAMH) and is funded by the Ontario Ministry of Health and Long-Term Care as part of its Smoke-Free Ontario Strategy. The program offers Nicotine Replacement Therapy (NRT) free of cost and our Registered Nurses collaborate with CAMH to provide counseling services. Since the Kingston Family Health Team has joined the STOP Program, several hundred of our patients have stopped smoking with the program. 

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Nicotine Replacement Therapy (NRT)

NRT helps to reduce your withdrawal symptoms, like cravings to smoke, anxiety, irritability, headaches, and difficulty concentrating, that commonly occur when trying to quit smoking.  NRT comes in the form of patch, inhaler, gum or lozenge. Each form can be used alone or often two or more forms of NRT are used together to help manage cravings. The type, amount, and length of NRT treatment can be changed to meet your needs.  Using NRT over continued smoking allows for reduced nicotine intake and it does not expose your body to the 4000+ chemicals that are found in cigarette smoke.  

KFHT Smoking Cessation Program

We use the best scientific knowledge and best medical practices in smoking cessation. The Kingston Family Health Team intends to work with all who are smokers over time to help those who decide to quit. We will support their quit effort as fully as we can and monitor their progress to offer continued help throughout.  

Developing a Quit Plan with the nurse/counsellor helps you to anticipate challenges, organize supports and discuss medications.

 

We have additional help for those who have relapsed after months of non-smoking. In fact, we anticipate that some will relapse. We see it not as a failure but an opportunity to learn more and make a renewed and stronger quit attempt. Call your nurse/counsellor to discuss further help.