Journey to Quit

A WORKBOOK TO HELP YOU QUIT SMOKING

lunghealth.ca
Introduction

CONGRATULATIONS!
You have decided to quit smoking.
You are taking a big step towards a healthier life.

This guide is divided into three sections. It will help you get ready,
get set, and GO on your journey to quit smoking.

You can do it at your own speed and in your own way. Only you
will know what is best for you. This guide is packed with ideas
to help you make a quitting plan.

Quitting is not easy.

So take it one step at a time.

Do it for you!

The content of this guide is based on current available evidence and has been reviewed by medical
experts. It is provided for information purposes only. The information is general in nature and is
not intended to be a substitute for sound clinical judgment. Seek the advice and expertise of your
healthcare provider with any questions you may have about your health.

QUIT0001
 Contents

3 Why do you smoke? SECTION 1: GET READY!

Why do you want to quit? This section will help you to
4 Nicotine Addiction get ready for your new life as
5 Think About the Costs of Smoking a non-smoker. Getting ready
for change is important. This
6 Think About the Benefits of Quitting section will help you to learn
8 What to Expect when Quitting Smoking how you feel about quitting.
10 Weight Gain Find out if you’re ready to take
a step towards a healthier life.
11 Stress
12 Imagine It

14 Look Back, Move Forward. SECTION 2: GET SET!

15 You Have Options for Quitting! Your journey continues in this
second section. You will learn
18 Tracking Your Triggers to make a plan for quitting. You
19 What Triggers You? will make decisions about how
20 Support Systems to quit and who will support
you. You will learn how to
22 Creating a Smoke-free Environment
cope with cravings. Finally, this
23 Set a Quit Date! section will help you to pick a
24 Your Plan quit date that is right for you.

26 Day Before You Quit SECTION 3: GO!

27 Quit Day Your journey continues in this
third section. Put your plan into
28 Change It Up
action. You have quit smoking,
29 Reward Yourself now you can learn how to live
30 Exercise as a non-smoker.
31 Track Your Progress
32 Dealing with a Setback
33 What if I start smoking again?
34 Maintenance

The Lung Health Foundation would like to thank and acknowledge

the Centre for Addiction and Mental Health for their ongoing
collaboration and review of the content of this workbook.

©2018 | Charitable Registration No 12404 6368 RR 0002 Ontario Lung Association is a registered charity
operating as the Lung Health Foundation.
 Section 1

YOUR JOURNEY BEGINS NOW!

Some people go back to smoking after quitting because they didn’t plan
ahead. You wouldn’t run a race without training for it, right? You need
training to quit smoking!

Getting ready is an important part of quitting. It can also be the longest part.
Take some time to get ready. Prepare your mind and body for this big change.

Here is what you can expect in this first section of your training:

• Think about why you smoke and why you want to quit.

• Learn more about your addiction to nicotine.

• Think about the cons of smoking and the benefits of quitting.

• Review what to expect when you quit.

“FAILING TO PREPARE IS PREPARING TO FAIL.”

— John Wooden
 Why do you smoke?
Why do you want to quit?

You smoke for many reasons. To feel good about quitting, you need to know
why you like smoking.

For example, you might smoke because you like the way it relaxes you. You
might smoke because it helps you deal with your stress. Why do you smoke?
List your reasons below.

Reasons to Smoke:

You have good reasons to quit. Maybe you don’t want to spend money on
cigarettes. Maybe you don’t like smoking outdoors when it’s cold, rainy or
snowy. Why do you want to quit smoking? List your reasons below.

Reasons to Quit:

DO YOU HAVE MORE REASONS TO SMOKE? Smoking still ranks mainly on the
positive side for you. You may see some of the negatives, but do they outweigh
the positives? Are you really ready to say goodbye to all of those things you
like about smoking? You may need to take more time to think about this before
moving forward with your quit attempt. Keep reading, but come back to this
list before moving on to the next section.

DO YOU HAVE MORE REASONS TO QUIT? You feel that smoking does more harm
than good in your life. Remember these reasons as you try to quit smoking.

ARE THE NUMBERS OF REASONS EQUAL? This is a good start. Make a new list later
to see if one list grows longer than the other.

Preparing to quit, and need guidance? Call the Lung Health Line
at 1-888-344-LUNG (5864) or visit LUNGHEALTH.CA.

JourneytoQuit | Page3
Nicotine Addition

Cigarettes contain nicotine. Nicotine is very addictive. When nicotine enters

your body, it goes straight to your brain and makes you feel good. But, the
good feeling soon goes away. You want more cigarettes to feel good again.
Always wanting to smoke means you are addicted to nicotine.

Understanding your addiction to nicotine is important. Some people are

more addicted to nicotine than others. Being more addicted makes it harder
to quit smoking. Think about how addicted you are. This will help you when
you try to quit smoking.

Take this short quiz to learn how nicotine affects you. Read each question,
and circle an answer for each one.

1. How soon after you wake up do 4. How many cigarettes do you

you smoke your first cigarette? smoke?

Less than 5 minutes 3 0 1-10 in a day

6–30 minutes 2 1 11-20 in a day
31–60 minutes 1 2 21-30 in a day
After 60 minutes 0 3 30 or more in a day

2. Smoking is not allowed in some 5. Do you smoke more first thing in

places. Is it hard for you to the morning than during the rest
visit places where you cannot of the day?
smoke?
Yes 1 1 Yes
No 0 0 No
3. Which cigarette do you need most? 6. Do you smoke when you are sick?
The first smoke in the morning 1 1 Yes
Any other cigarette 0 0 No

Add up the numbers beside

My total is:
the answers you circled.

TOTAL IS UNDER 5 – Your nicotine addiction is low. Act now before you
become more addicted. It doesn’t take long to become very addicted.

TOTAL IS 5-7 – You are addicted to nicotine. If you do not quit now your
addiction will grow stronger. It will be harder to quit later.

TOTAL IS MORE THAN 7 – You are very addicted to nicotine. Your addiction is
controlling you! It’s time to make a change.
Adapted from: Heatherton TF, Kozlowski LT, Frecker RC, Fagerström KO. The Fagerström test for nicotine
dependence: a revision of the Fagerström tolerance questionnaire. British Journal of Addiction 1991; 86(9):1119-1127.

Page4 | JourneytoQuit
 Think about the costs of smoking

You already know that smoking costs money. You also know that smoking can
harm your health. Here are some examples.

• Up to half of all smokers will die because of smoking.

• A smoker will die about eight years earlier than a non-smoker.

• Smoking makes you 20 times more likely to die of lung cancer.

• Smoking is the primary cause of 80–90% of COPD (chronic

obstructive pulmonary disease) cases.

List other health concerns you have:

Smoking is expensive. The money you spend goes to the tobacco industry.
If you smoke a pack a day, you can spend more than $5,000 a year
on cigarettes.

Figure out how much smoking costs you each year.

DO THE MATH! packs per week x $ price / pack x 52 =

What could you do with that money when you quit smoking?

List your ideas:

JourneytoQuit | Page5
Think about the benenfits of quitting

Quitting smoking is one of the best things you can do to improve your health
and your life.

YOU DON’T HAVE TO

WAIT LONG BEFORE
GOOD THINGS
HAPPEN!
WITHIN 8 HOURS, the carbon monoxide level drops in your
body. (Carbon monoxide is a toxic gas that enters your
blood when you smoke.) The oxygen level in your blood
increases to normal.

WITHIN 48 HOURS, your chances of having a heart attack go

down. Your sense of smell and taste get better.

WITHIN 72 HOURS, breathing is easier.

W ITHIN 2 WEEKS TO 3 MONTHS, blood circulation improves.

Your lungs will work up to 30% better.

W ITHIN 6 MONTHS, coughing, sinus congestion, tiredness

and shortness of breath improve.

W ITHIN 1 YEAR, your risk of suffering a smoking-related

heart attack is cut in half.

W ITHIN 10 YEARS, the risk of dying from lung

cancer is cut in half.

W ITHIN 15 YEARS, the risk of dying from a heart attack is

equal to a person who never smoked.

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Don’t forget about some of the other great benefits of quitting:

• You will save money.

• Your sense of smell and taste will come back. Your food
will taste better!

• People will stop asking you to quit. Finally!

• You will look and feel younger. Smoking causes wrinkles

and ages your skin.

What other benefits can you add to this list?

“A YEAR FROM NOW YOU WILL

WISH YOU HAD STARTED TODAY.”
— Karen Lamb

JourneytoQuit | Page7
What to expect when quitting smoking

Withdrawal is your body’s response to being without nicotine. Everyone may feel
different withdrawal symptoms. If you have tried to quit before, you know how
you may feel.

Withdrawal symptoms Why you’re feeling it

Your brain is craving nicotine. It is a very

You want a cigarette – it’s all you can think about.
addictive drug.

Your body is getting more oxygen now. This is

You feel dizzy.
good! But your body needs to get used to it.

When you first quit, you might notice a lot of

You’ve got a dry throat, a cough, post-nasal drip. coughing and mucus. This is a good sign. Your
This is mucus that drips from the back of your nose lungs are clearing out the tar and dirt trapped
into your throat. inside. Help your lungs by allowing yourself to
cough and bring it up.

Nicotine has affected your brain and sleep

You have trouble sleeping. patterns. Your brain is changing to new
sleep patterns.

Your brain is used to getting a buzz from nicotine.

You have trouble concentrating.
Now it’s learning to stay alert without nicotine.

You may have sore muscles from coughing.

Your chest is tight.
You have tense muscles from nicotine cravings.

Your bowels may move less often than before.

You have gas, stomach pain, This won’t last forever. Give your body time
and constipation. to change. Your bowel movements will be
regular again.

You’re in a bad mood. Your body craves nicotine.

Nicotine is a stimulant. It keeps your body

You feel tired and have
and brain alert. Your body is now learning
low energy.
how to stay alert without nicotine.

Your brain is confusing a nicotine craving

You feel hungry.
for hunger.

Some of these symptoms can make you uncomfortable. Cravings can be hard
to deal with. Remember that your body is healing itself from the damage caused

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If this is your first time quitting, the symptoms can begin a few hours after you
quit. They can last a short while or longer than you’d like. But they don’t last
forever! Here are some examples of what you can expect.

How long it lasts What you can do

Cravings are strongest in the first few days Wait. Your strong craving will last a few minutes.
after quitting. People may have cravings Try another activity. Have a drink of water.
months or years later. Take a walk or call a friend.

When you get up from sitting or lying down,

1 or 2 days
get up slowly.

A few days Drink lots of water to thin out the mucus.

Don’t drink caffeine such as coffee or cola.

1 week When you’re quitting, your body is more sensitive
to caffeine. One cup of coffee may feel like five.

A few weeks Take lots of breaks if working on a task.

A few weeks Take some deep, slow breaths.

Drink lots of water. Eat high-fibre foods like fruits

A few weeks
and vegetables.

Take a walk or do some exercise. Try to relax. Take a

2–4 weeks
hot bath. Listen to soft music, stretch, or take a drive.

2–4 weeks Take a nap if you’re tired. Don’t push yourself.

Eat healthy meals and snacks. Try crunchy a snack

2–4 weeks like raw vegetables, pretzels, popcorn, and fruit.
Drink lots of water. Chew sugar-free gum.

by smoking. The symptoms won’t last for long. The best way to deal with them is
to prepare ahead of time. Once you’re smoke-free, you’ll be happy that you quit.

JourneytoQuit | Page9
Weight gain

You may be worried that you will gain weight when you quit smoking.
Some people gain between five and ten pounds. Some people do not gain
any weight.

If you do gain a little weight, don’t let it stop you from quitting. Even if you
gain a little weight, you will still be healthier than if you continued smoking!

Tips to maintain a healthy weight!

Although most people only gain a little weight, you may not feel comfortable
with the extra weight. Here are some tips to help you maintain your weight
while still quitting smoking:

• BE ACTIVE Being active helps with withdrawal symptoms, cravings,

and prevents weight gain.

• DRINK LOTS OF WATER It will help to flush the nicotine from your
system and it can help you stop a craving. Drinking water also helps
with food cravings.

• EAT WELL Nicotine stops hunger. When you’re quitting, you may feel
hungry. Also, food can taste and smell better. Eat plenty of healthy
foods such as fruits or vegetables to help with cravings.

“NOTHING DIMINISHES ANXIETY

FASTER THAN ACTION.”
— Walter Anderson

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 Stress

Stress is a part of our daily lives. You may smoke to deal with stress.
Even thinking about quitting smoking may cause you stress.

Here are some ways to deal with stress:

• Talk about it with someone

• Go for a walk or run

• Laugh!

• Relax in a bath

• Cuddle with a loved one or a pet

What other things could you add to this list?

Think about some of the times, places and people that cause you stress.
Write down how you will deal with these situations.

I always crave a cigarette when... I will deal with this situation by....

JourneytoQuit | Page11
Imagine it

Can you see it?

It’s you, but you’ve quit smoking! Does it seem real?

IMAGINE family and friends congratulating you for quitting!

Your breath and clothing smell BETTER, FRESHER!

You are FREE from your addiction!

Having extra money to TREAT YOURSELF!

Are you ready to take the next step?

IF YOU’RE READY TO QUIT, continue to the next section to begin planning for
your new smoke-free life.

IF YOU’RE NOT READY, you may need more time to decide. This is a big decision.
You need to quit when the time is right for you. Come back to this book when
you are ready to quit. Read Section 1 again before starting
Section 2. You might think that you need to quit, but are you ready to quit?

For help as you prepare to quit smoking,

call the toll-free Lung Health Line at
1-888-344-LUNG (5864) or visit LUNGHEALTH.CA.

Page12 | Journey2Quit
 Section 2

YOUR JOURNEY CONTINUES

Quitting smoking is not easy. It helps to have a plan before you start to help you
stay smoke-free.

The activities here may take some time. Make sure that you think through your
plan before you move on to Section 3.

Here is what you can expect in this section of your training:

• Look back to move forward • List your reasons to quit

• Find quitting options • Set a quit date
• Understand your triggers • Track your smoking behaviours
• Plan your coping strategies • Create your plan
• Build a support network

“PLANS ARE NOTHING; PLANNING IS EVERYTHING.”

— Dwight D. Eisenhower
Look back, move forward

Have you tried to quit in the past? Maybe you quit as a New Year’s resolution.
Maybe you just had enough one day and said “I quit”. It’s normal if you quit
and then smoked again. Quitting is not easy! Many people have to try several
times before they quit smoking for good.

Don’t look at your past quit attempts as failures. Instead, learn from what
worked and what didn’t work. Use that knowledge to help you quit forever.
Thinking back can help you move forward!

Think back to when you have tried to quit.

Why did you quit?

What was easy about quitting?

What was hard about quitting?

“I HAVE NOT FAILED. I’VE JUST FOUND

10,000 WAYS THAT WON’T WORK.”
— Thomas Edison

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 Why did you start smoking again?

What could you do differently this time to help you quit for good?

You have options for quitting!

There are many ways to quit smoking. Maybe you’ve tried some of them.
You can use more than one way to quit. Here are some ways to become
smoke-free.

Cold Turkey
Quitting cold turkey means that one day you just stop smoking. Some people
like to quit without anyone’s help. To make this work, have a plan and stick
to it! Speaking to a counsellor and reading self-help materials such as this
workbook can help you. Quitting can be very hard. Most people need some
help to quit.

JourneytoQuit | Page15
 Cutting Back or Smoking Less
Some people try to smoke less before they quit for good. They practise
by smoking fewer cigarettes each day.

Try these steps to help you cut back:

1. WRITE DOWN how many cigarettes you smoke each day.

2. START TO smoke less. With each cigarette, ask yourself,

“Do I really need to smoke this one?”

3. MAKE RULES for smoking less. For example, start with two fewer
cigarettes per day this week. Next week, smoke four fewer
cigarettes per day. Or smoke outside your home.

4.SLOWLYSTOP smoking those cigarettes you feel you don’t

really need.

5. TELL A FRIEND let them help you keep track.

Get rid of the easiest cigarettes first. Then, get rid of the harder cigarettes.
You can decide to quit at any time. Or, you can just keep smoking less until
you don’t smoke at all.

Self-help Guides
Self-help guides, such as this, can provide you with a lot
of information and help you stay smoke-free. Keep it
with you and work through it at your own pace.
Self-help guides are great to combine
with other quit-smoking methods.

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Nicotine Replacement Therapy (NRT)
Nicotine replacement therapy or NRT is medicine that can reduce your
nicotine withdrawal symptoms, including cravings, making it easier to
quit. NRT works by giving you some of the nicotine you used to get from
cigarettes, helping you to smoke less. When used properly, NRT allows
people to get their nicotine in a clean way.

NRT is available in several forms. NRT comes in a gum, a patch, a lozenge, a

mouth spray, or an inhaler. You can find different strengths and brand names.
You do not need a prescription for these and can buy them at your local drug
store. Your pharmacist or other healthcare provider can help you choose the
one that is right for you.

Nicotine is what makes cigarettes addictive,

but is not harmful by itself. It is the more than 7,000 toxic
chemicals found in cigarette smoke that are harmful
to your health. Some of these chemicals are poisons:
lead, formaldehyde, carbon monoxide, acetone, arsenic,
ammonia and others.

Prescription Medicine
You can get medicines with a prescription from your doctor. These medicines
do not contain nicotine. They affect your brain to reduce your nicotine cravings.
Some of these medicines may be covered under your healthcare plan.

Every person is different. Find a way to quit that is right for you. Your doctor,
pharmacist or other healthcare provider can help you to make this choice.

Vaping
The research about vaping as a quit smoking
aid is limited. There is much more research on
other medications, such as nicotine replacement
therapy that can be recommended for you
when you are trying to quit. No vaping products
have been approved by Health Canada for
use as a smoking cessation aid. Vaping is not
recommended if you are trying to quit.

JourneytoQuit | Page17
Tracking your triggers

Before you quit, think about how you smoke. When do you usually smoke?
Where are you when you smoke? Who are you with? Use the Tracking Card
to write down every cigarette you smoke. This will help you to understand
your triggers and your daily smoking routines.

How to use the Tracking Card

Make copies of the card and place it in your cigarette pack or pocket. The
numbers on the left represent a cigarette. Each time you smoke, write down:

• When you smoked

• Where you smoked

• Whom you smoked with

• How you felt

• How strong the craving was

(1 for a small craving, 5 for a big craving)

 EEPWRITINGONYOURTRACKINGCARDFOR
K
THREE TO FIVE DAYS.

With every cigarette, ask yourself: “Do I really need this cigarette? Can I
wait or do something else right now?” Maybe you can avoid some cigarettes.
Maybe you can cut down as you begin to track your smoking patterns.

TIME PLACE WITH WHOM MOOD (good/ bad) C R AV I N G (1-5)

1
2
3
4
5
6
7
8
9
10

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 What triggers you?

You probably smoke without thinking. You may reach for

a cigarette at specific times. You may smoke on a coffee
break, after a meal, or when you’re stressed.

Think about those moments that ‘trigger’ you to pick up

a cigarette. Once you quit smoking, those moments are
not going to go away. They are still going to happen. It is
helpful to be prepared for how you will deal with them.

Coping methods will help you quit. Think about how you
might cope with your triggers.

ON THE LEFT, LIST ALL OF YOUR TRIGGERS. What are the situations, people,
places and feelings that make you want to smoke? On the right, find your
coping strategies. What could you do to avoid smoking? How could you avoid
having that cigarette?

TRIGGERS COPING STRATEGIES

JourneytoQuit | Page19
You can always practice the 5 D's

DELAY. Cravings usually go away in 5 to 10 minutes. You can get through it.

DISTRACT. Be active. Start a new hobby to keep your hands busy.

DEEPBREATHS. Deep breathing can help you relax and focus your mind on
something else.

DRINK WATER. Drinking water helps wash the bad stuff out of your system.
Drinking water will help keep your hands and mouth busy.

DO SOMETHING. Physical activity is a great way to distract yourself from urges and
will help lessen the cravings and withdrawal symptoms.

It might be tough, but try to avoid places where you normally smoke. Even
avoiding other smokers can help! Tell your friends who smoke that you have
decided to quit. They will understand if you need to stay away for awhile.

Support systems

Get some help from your friends!

Quitting is easier if you ask a friend or family member for support.

TELLSOMEONEABOUTYOURPLANS.

By telling others about your plan to

quit smoking, you will gain more
support. Telling others makes it
harder to change your mind.
Ask them to support you on
your journey to quit. Support
from friends and family can
really make a difference
in your success.

Page20 | JourneytoQuit
GETTHESUPPORTOFAHEALTHCAREPROVIDER. Healthcare providers such as
your doctor, nurse practitioner, pharmacist, or certified respiratory educator
can help you to quit smoking. Ask them for help with quitting. They can also
give you support and resources.

My healthcare provider support is

BUILDYOURSUPPORTNETWORK.Your support network can be friends or family

members. These people will be there when you need someone to talk to.
They can help you resist the urge to smoke. Maybe you know another person
who would also like to quit. You could work together to stay
smoke-free. Find at least one person who will support you.
Let them know you’re quitting.

My support network:

JourneytoQuit | Page21
Creating a smoke-free environment

To help you quit, make sure that your home and car stay smoke-free.
This will help you resist the urge to smoke and lower your stress.

TALK ABOUT IT
• Talk with everyone in your home.
Find ways to make your home smoke-free.

GET READY
• If there are other people in your home, ask them
to stay away from you when they smoke.
Ask them to smoke outside.

• Tell friends and family that your car

is smoke-free.

• Remove ashtrays and lighters from your

home and car.

• Put a smoke-free sign in your car and on

your front door.

• Think about the smokers who might enter

your car or home. How you will ask them
to smoke outside?

ASK SMOKERS TO SMOKE OUTSIDE

• Be nice, but firm.

• Thank your family and friends for helping

to keep your home and car smoke-free.

What are your reasons?

You may ask yourself “Why am I quitting?” You may ask yourself this question
many times. You know why you are quitting. You have great reasons for
working through this process.

1 2
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 Set a quit date

YOU’RE READY. It’s time to select your quit date.

Choose a time that is going to work for you. Think about what you have to
do in the next few weeks. Avoid stressful times when you know you’ll want to
smoke. You could start on a Friday so you can use the weekend to focus on
quitting. Or maybe Mondays are better for you.

There will be no perfect day to quit smoking. If you have planned

and feel ready to go, you can do it! A good quit date will give
you enough time to prepare, but will not give you time to
change your mind.

Pick your quit date and write it down. Post it somewhere!

On the fridge, at work or on a social network such as
Facebook or Twitter!

I WILL QUIT SMOKING ON:

Write down your top reasons for wanting to quit smoking. Take a look at
these reasons on those really hard days. You have good reasons to quit! Don’t
forget them.

3 4
JourneytoQuit | Page23
Your plan

Now it’s time to put your plan together.

My quit date:

My reason for quitting:

My quitting method(s):

My support network:

My main triggers for smoking:

I will use the following coping strategies to deal with my cravings:

Page24 | JourneytoQuit
 Section 3

CONGRATULATIONS!
You are ready to begin your smoke-free life. You’ve set your quit date,
made your plan and now you’re ready to take action!

Your journey continues in this third section – Go! This section will
prepare you for your quit date. It will help you in your first days and
weeks as a non-smoker.

Here is what you can expect in this section of your training:

• Preparing for quit day

• Dealing with cravings

• Avoiding temptations

• Rewarding yourself

• Exercising

• Handling stress

• Dealing with a setback

• Time to put your training into action!

JourneytoQuit | Page25
Day before you quit

It is the day before your quit date. There are a few things that
you can do to help make your first day easier.

GET A WATER BOTTLE. Drinking water can help with cravings.

Water will help to clear your body of toxins.

GET SUGAR-FREE GUM OR CANDY. Keep your mouth busy

during those moments when you want a cigarette.

CLEAN! Get rid of ashtrays, lighters and cigarettes. Clean out

your car, home or other places where you usually smoke.

SETUPSUPPORT. Remind friends and family that tomorrow

is the big day. Post it on your Facebook or Twitter page. Call
your support network to get them ready.

NOW GET SOME SLEEP.

TOMORROW IS THE BIG DAY!

“A REAL DECISION IS MEASURED BY

THE FACT THAT YOU’VE TAKEN A NEW
ACTION. IF THERE’S NO ACTION, YOU
HAVEN’T TRULY DECIDED.”
— Tony Robbins

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 Quit day

Congratulations!
You’ve worked so hard and your quit day is here. Be proud of yourself. You
have decided to live a healthy, smoke-free life. You’ve taken all of the right
steps. You are ready.

Thinking of yourself as a non-smoker is the first step. Try it. It feels good!

Here is what you can expect today. You may be grumpy and feel stress. You
may have a headache and have trouble focusing. You may feel nervous. This
is normal. Here are some things that can help you deal with cravings.

KEEPYOURHANDSBUSY! KEEPYOURMOUTHBUSY!

• Text your support • Drink lots of water

network • Chew on some gum
• Grab a stress ball or a straw
and squeeze • Kiss a friend
• Play with the coins or loved one
in your pocket KEEPYOURMINDBU SY! • Snack on fruits
• Snap an elastic band or veggies
• Do a puzzle
• Play a video • Call an old friend
• Write down
or computer game • Brush your teeth
your progress
• Exercise or floss
• Play a game
• Sing your
• Go for a walk
favorite song
or run
• Try cooking
a new recipe
• Get outside

JourneytoQuit | Page27
Change it up

You can have cravings to smoke at any time throughout the day. Changing
your routines can help you stay smoke-free. Here are some changes to make
to your daily routines.

LOVE TO SMOKE FIRST • Jump right into the shower.

THING IN THE MORNING?
• Brush your teeth.
• Plan a morning walk.

CRAVE A CIGARETTE • Avoid coffee if you can.

WITH YOUR COFFEE?
• Drink water or juices instead.
• Take your coffee to go.

CAN’T DRIVE • Remove your ashtray and lighter

WITHOUT SMOKING? from the car.
• Listen to a book or the radio.
• Avoid driving. Ride a bike or walk.

WANT TO SMOKE • Find places to hang out with them

AROUND FRIENDS AND where no one can smoke.
FAMILY?
– Try a movie theatre
or restaurant.

– Stay inside when they go out

for a smoke.

• Avoid places where people will

be smoking.

NEED A CIGARETTE • Practise relaxing to cope with the

WHEN FEELING stress.
STRESSED?
• Call a friend.
• Play some music.

Page28 | JourneytoQuit
 Reward yourself

THISISTHEFUNPART! You deserve a reward for staying smoke-free.

Every day, give yourself a treat or something special. Something just
for you! You should have extra money for a treat because you did not
buy cigarettes!

• Buy yourself a new book or magazine.

• Sleep in late or have breakfast in bed.

• Go to a ball game or other sports event.

• Get a new hairstyle or treat yourself to a

manicure or pedicure.

• Have dinner out.

• Go to a movie.

• Get tickets to a concert or special event.

• Buy something you have always wanted.

• Spend extra time on your hobby.

List some of the other special ways that you can reward yourself.

JourneytoQuit | Page29
Exercise

EXERCISE AND HEALTHY EATING can help manage your weight while you are
quitting. There are many benefits to exercise!

• It gives you more energy.

• It decreases stress.

• It makes you sweat! You burn calories!

• It improves your mood.

• It increases your self-esteem and confidence.

• It is a distraction from smoking.

• It helps to lessen your cravings and withdrawal symptoms.

• It helps you sleep.

• You will feel great after exercising!

YOU DON’T NEED TO GO TO A GYM. You can

exercise at home or with friends at the park
or recreation centre. Walking for 30 minutes
five times a week is a great way to stay in
shape. Here are some other options:

• Take the stairs instead of the elevator.

• Get off the bus a few stops early and
walk.
• Take a walk at lunch time or after
dinner.
• Walk your dog, if you have one
– or a friend’s, if you don’t.

For help as you prepare to quit smoking,

call the toll-free Lung Health Line at
1-888-344-LUNG (5864) or visit LUNGHEALTH.CA.

Page30 | JourneytoQuit
 Track your progress

USE A CALENDAR to help you during your first months of living a smoke-free
life. Here are some ways to use the calendar:

• Set goals for smoking fewer cigarettes each day.

• Write down your quit date.

• Write down rewards.

• Write down when you are one week or one month smoke-free.

• Set personal goals.

• Make reminders for checking in with your support network.

• Schedule exercise.

Quit Day

Rewa rd Day!

JourneytoQuit | Page31
Dealing with a setback

If you do have a cigarette after you quit, or even just a puff, don’t worry.
Many people have setbacks. It happens. But make sure you get right back on
track. Remember that a setback does not mean you’ve failed. You can learn
from it. Setbacks happen and no one has to know about it.

Use this opportunity to learn something about yourself.

Learn and move on.

THINK ABOUT WHY YOU HAD THE CIGARETTE.

Where were you?

What triggered you to have the cigarette?

PLANFORWHENTHISCOULDHAPPENAGAIN.

What could you do when this trigger happens again?

Practice makes perfect.

This was just a small setback – keep going!

Page32 | JourneytoQuit
 What if I start smoking again?

Quitting for any amount of time is great. You should be proud of yourself for
trying. Learn from this experience and remember it the next time you try to
quit.

If you think you might be ready to try again, go back and read through the
first two sections of this workbook. Think about your plan. Make changes
based on your mistakes.

If you are not ready to quit again, that’s okay. You tried, and you should be
proud of yourself. When the time is right, come back to this workbook and
try it again. Your life as a non-smoker will always be near.

For help as you prepare to quit smoking,

call the toll-free Lung Health Line at
1-888-344-LUNG (5864) or visit LUNGHEALTH.CA.

JourneytoQuit | Page33
Maintenance

You’ve quit. That’s great.

You have managed to be smoke free for a few days/weeks.

How are you feeling?

What are some of the benefits you see from quiting?

Are you still craving a cigarette?

Review your coping plan.

You may feel so confident that you won’t ever smoke again. You feel ready
to hang out with your friends who smoke. Be careful. It can still be risky to
move too quickly into situations when you would normally smoke.

For help as you prepare to quit smoking,

call the toll-free Lung Health Line at
1-888-344-LUNG (5864) or visit LUNGHEALTH.CA.

Page34 | JourneytoQuit
NOTES

JourneytoQuit | Page35
 NOTES

Page36 | JourneytoQuit
The Lung Health Foundation is dedicated to ending gaps in the prevention,
diagnosis, and care of lung disease in Canada. We invest in the future by
driving groundbreaking research, and we give patients and their families
the programs and support they need today. Lung health starts now!

Our areas of focus are:

Asthma
We’re working to ensure that no one loses a loved one to asthma.

Chronic obstructive pulmonary disease (COPD)

We offer COPD patients programs and resources to keep them out
of hospital, so they can live their lives to the fullest.

Lung Cancer
We’re eliminating the barrier of stigma and giving those living with
lung cancer a fighting chance.

Immunization
We work to ensure that older adults have access to the
vaccinations they need to stay healthy and maintain their
independence.

Smoking & Vaping Prevention/Cessation

We provide support and education to ensure that future
generations don’t suffer the debilitating effects of lung disease.

lunghealth.ca
The Standards Program Trustmark is a mark of Imagine
Canada used under licence by the Lung Health Foundation.