Why is it so hard to quit?

There are many reasons why quitting can be difficult. Each person’s situation is different. These are some things that you should consider when you make your quit plan:

• how strongly you are addicted to nicotine
• the number and kind of triggers you have
• whether you are under stress

The Tobacco Free Nova Scotia (TFNS) counsellor can work with you to make a plan that suits your specific needs. This should make quitting easier.

Our counsellors have the skills and experience to help you quit using tobacco no matter what kind of product you use. They can also help you to quit vaping.

How will I know if I’m ready to quit?

Sometimes it’s hard to know if you’re ready to quit. One sign that you are ready is that you have started to think about what it will be like. It often takes more than one attempt to quit. Don’t let this discourage you! The main thing is that you are trying. That says a lot about what is important to you.

Interestingly, research shows that these 2 groups of people quit at the same rate:

• those who say that they are ready to quit
• those who say they are NOT ready to quit

You will have more success if you are prepared mentally, emotionally, and physically. Expect to struggle at times. The counsellors at TFNS can help you.

Should I quit at my age?

It’s never too late to quit! You can start to feel the benefits of quitting within the first few days. Other benefits are longer term. These are some of the early benefits of quitting:

• Within 24 hours you lessen your chance of getting a heart attack.
• Within 3 days, your breathing improves.
• Within 2 weeks, your circulation improves.

Will I gain weight if I quit?

Some people gain weight when they quit smoking and others do not. For people who do gain weight, the average amount is about 8 to 13 pounds . The good news is that you would have to gain 80 to 100 pounds to cancel out the health benefits of giving up tobacco products. A TFNS counsellor can give you tips on how to manage food cravings while you quit. 

Some people gain weight when they quit smoking and others do not. For people who do gain weight, the average amount is about 8 to 13 pounds . The good news is that you would have to gain 80 to 100 pounds to cancel out the health benefits of giving up tobacco products. A TFNS counsellor can give you tips on how to manage food cravings while you quit. 

Are there benefits to quitting while being treated for cancer?

These are some benefits you may experience if you quit after you are diagnosed with cancer:

• fewer complications related to your cancer or your treatment
• a better chance at survival
• less chance that your cancer will come back
• less chance that you will develop a secondary cancer

 Patients with cancer who stop smoking can lower their risk of dying by about 40 per cent.

Radiation

Radiation therapy works better if the level of oxygen in your body is normal. When you smoke, the level of oxygen in your blood drops, making it harder for radiation to do its job. If you can’t stop smoking, avoid smoking for a few hours before and after radiation therapy.

Chemotherapy

Cancer drugs work better in people who don’t smoke. Smoke has chemicals in it that reduce the blood level of some cancer drugs, making it less effective. People who smoke tend to have more side effects from their cancer medicine.

Surgery

You can make surgery safer and recover more quickly if you quit smoking. Even cutting back can help. These are some of the better outcomes people who don’t smoke may enjoy:

• fewer complications during or after surgery
• less chance of developing infections
• quicker healing
• better chance of getting better faster and going home sooner

Does counselling really help?

Research shows that you have a better chance of quitting and staying quit if you combine 2 therapies:

• Nicotine Replacement Therapy (NRT)
• counselling

Connecting with a TFNS counsellor for a quick check-in from time to time can make a positive difference.

Should I give up things like coffee too? Or can I start with just quitting smoking?

Giving up other things at the same time as quitting smoking can be challenging but you can do it. When you smoke less, caffeine works differently in your body. This means that you may not need as many cups of coffee as you are used to. You don’t need to give up several things at once but it can help to avoid triggers like coffee. This will depend on your own routines and comfort level. Quitting doesn’t need to be fast to work. When you cut back over time until you are no longer using tobacco, you are more likely to stay quit.

How do we know which is better: cutting back or going cold turkey?

We know that when you cut back over time until you are no longer using tobacco, you are more likely to stay quit.  Cutting back over time lets your brain adjust to lower levels of nicotine. You also get used to new routines that do not include tobacco use. Quitting suddenly, or going cold turkey, can also be successful. But some find it too much all at once. They say they feel more irritable when they try to quit this way.

Is vaping better than smoking cigarettes?

There is some evidence that vaping products may be less harmful than smoking.  BUT this is true ONLY for people who already smoke.

We do not yet understand the full effects of vaping. It can take many years for the harm to show up. As a result, vaping products are not, and never have been, approved as quit-smoking aids in Canada.

Vaping is never the right option for teens or anyone who has never smoked. There is good evidence about the potential harms of vaping.

Why do I feel anxious when I think about quitting?

Anxiety is a common reaction to quitting smoking. You may have turned to cigarettes to help with stress and anxiety in the past. Knowing that this is no longer an option can be scary. TFNS counsellors can help you to deal with your anxiety. They can also help you make a plan to respond to stress and other reactions to quitting.

What are the symptoms of withdrawal?

These are some common symptoms of nicotine withdrawal:

• anxiety or nervousness
• tobacco cravings
• constipation or upset stomach
• depression
• difficulty concentrating
• fatigue or feeling like you have less energy
• headaches
• increased appetite
• increased coughing
• insomnia
• irritability, frustration, or anger
• restlessness
• tremors, shaking, or trembling that you cannot control

How long do symptoms of withdrawal last?

Withdrawal is different for everyone. It depends on your routines. Withdrawal can begin within 30 minutes after you last used tobacco.

Symptoms are at their worst 2 to 3 days after you quit. Some can last a few weeks. Some people have symptoms for a few months.

What do you think is the best NRT on the market?

There is not a one-size-fits-all quit-smoking aid. You may have to try different quit aids before you find the one that works for you. Do NOT give up if your first quit aid doesn’t work. Try another one or a different combination.

Always talk to your healthcare provider before using any quit aids. They can help you find the one that is right for you.

Does TFNS provide quit-smoking aids?

No. We are a counselling service. We provide support and information.

You can buy Nicotine Replacement Therapies (NRTs) at most pharmacies in Nova Scotia. You can also get them through the Nova Scotia Health Authority’s Stop Smoking Services. Call toll free 1-855-922-1122.

In Nova Scotia, NRTs come in these forms: patch, gum, inhaler, lozenge, and mouth spray.

There are also 2 medical quit aids available in Nova Scotia:

• bupropion. You’ll find it under the brand names Zyban® and Wellbutrin®
• varenicline. You’ll find it under the brand name Champix®

To get these, you need a prescription from your healthcare provider. These 2 medications are covered by Nova Scotia Pharmacare.