1. Set a Quit Date

• Choose a Quit date and stick to it.  Pick a date that is not in the middle of a stressful period. Give yourself enough time to prepare but not enough time to change your mind.
• Think about choosing a special day like your birthday, New Year’s Day, or  an upcoming holiday.
• Mark your date on all your calendars, including your electronic calendar.

2. Choose a Quit Method

Quitting smoking is a very personal experience, and no one approach works best for everyone. A combination of methods can be more successful than any one method alone. There is no one right way to quit. Learn what quitting options are available, and then decide what method or combination of methods will work best for you.

A) Counselling and Online Services

Telephone Counselling

• AlbertaQuits Helpline Telephone counselling can greatly increase your chances of quitting and staying tobacco-free. Speaking to a Cessation Counsellor or someone who understands what you’re going through can be helpful. Alberta residents can get free, confidential counselling from the AlbertaQuits Helpline at 1-866-710-QUIT(7848).

Online Community

• AlbertaQuits Online is a free Internet-based quit smoking service available to all Albertans. Join our online community that is there for you around the clock. You will find expert advice, online peer support, quitting strategies, email reminders and more. 

B) Individual Counselling and Group Support

Many people who smoke choose individual counselling or self help groups for support through regularly scheduled one-on-one or group meetings. This can be especially helpful for highly addicted smokers, or those who have made several unsuccessful attempts to quit. This type of support is also helpful for those with complex medical or other addictions problems. AlbertaQuits Online provides a list of provincial resources and services available in your area.

C) Stop Smoking Medications

Stop smoking medications can help with nicotine withdrawal and cravings, and can double your chances of quitting. While it is normal to get withdrawal symptoms, medications can reduce the intensity of those symptoms. Speak to your physician, pharmacist or AlbertaQuits Helpline Cessation Counsellor about your options. For more detailed information check out our stop smoking medications section.

D) Self-Help Materials

Some people prefer to quit on their own. If this is your choice, there are lots of resources available to help you quit, including self-help booklets and cessation websites (like this one). While self-help tools can be helpful, studies have shown that even brief contact with a counsellor or health care provider will increase the likelihood of quitting successfully. Self-help programs are especially well suited for people who have a lower level of nicotine addiction, those with strong support systems, and those with no serious illnesses or conditions that might be made worse by smoking. Go to the section on Quit Smoking Guides in the Online Resources section.

E) Alternate Therapies

While not scientifically proven, some people feel that hypnosis, acupuncture and homeopathic remedies have helped them quit smoking.

F) Quit Cold Turkey - Without Support

Many people try to quit cold turkey without any support. While this works for some people, it does not work for everyone. Evidence shows that quitters who use stop smoking medications are typically twice as successful as cold-turkey quitters, because these medications minimize withdrawal cravings.