Already tried to quit several times

On average, people try to quit smoking/vaping several times before they succeed. If you have already tried and haven’t been able to quit, be easy on yourself. Each one does it their own way. Never give up.

When you smoke/vape, addiction sets in and takes up residence at the physiological, psychological and behavioural levels. Certain habits and reflexes are related to the cigarette/vape and will take time and patience to change.

To succeed in freeing yourself from nicotine, it's important to:

1. Learn from your previous attempts;
2. Prepared. .i.e., focus on what’s motivating you to quit (health, friends and family, money, etc.);
3. Use effective strategies and tips each day.

Tips for quitting smoking/vaping:

1. Identify your triggers

A nicotine craving lasts less than five minutes and is generally triggered by one of the following situations: 

• Social triggers: when you are at a social event, when you are surrounded by other people who are smoking/vaping;
• Emotional triggers: when you feel stressed, anxious, bored, sad, or happy, excited, relieved, etc.;
• Triggers tied to life habits or activities: waking up, being in a car, having an alcoholic beverage, etc.

Knowing your triggers will let you stay in control of the situation, whether by avoiding the triggers or keeping your mind busy when you can’t avoid them. By signing up for I QUIT NOW online help, you will receive personalized support to identify your triggers and a range of advice to help you navigate these situations.

2. Change some of your habits

To reduce the situations that trigger your cravings, you will certainly have to rethink some of your habits. This isn’t easy to do, but every time you successfully get through a craving, your self-confidence and your pride will increase. The result? Fewer and fewer cravings.

Here are some strategies that can help you in different scenarios:

• If you smoke/vape at home: Remove the products (cigarettes, lighters, ashtrays, vapes, liquid, pods, etc.) and tell the people you know who smoke/vape not to do so inside;
• If you smoke/vape when you wake up: Plan a different morning routine to turn your attention away from nicotine; have your tea or coffee in a different place;
• If you feel stressed or anxious: If you can, create moments of calm in your day or try breathing exercises, focusing on the present moment to calm your mind;
• If you smoke/vape when you’re in a party atmosphere: Reduce your consumption of alcohol, choose a different alcoholic beverage than the one you usually drink when you’re smoking/vaping;
• At all times: Concentrate on what you have gained by giving up smoking/vaping.

3. Replace nicotine with something else

Your brain and body have associated nicotine with a feeling of relaxation and well-being. To make up for the hold nicotine had on you, you can identify some activities that bring you pleasure. For example:

- Move: create opportunities to be physically active such as (climbing the stairs, walking to do your shopping;
- Look for simple pleasures: play with your pet, go to the movies or talk to a good friend!
- Keep your hands busy!: with rubber band or antistress ball
- Keep your mouth busy: make a bag of tricks. Make a list of tips that meet your needs with the elements above and keep it close at hand.
- Think positive thoughts: when a craving appears, try to deal with it rather than fight it.
- Find a support person: find someone you can talk to about your victories as well as your struggles..
- Relax: Every day, use a relaxation technique such as "cardiac coherence". To learn more about the enormous benefits of this very simple exercise, you can:
- Watch the video “La Cohérence Cardiaque” by David Lefrancois;
- See the information on the “La cohérence cardiaque” page on PasseportSanté.net.
- Reward yourself: Reward yourself with the money saved by not buying cigarettes/vapes.

In the I QUIT NOW online help section, you’ll find an effective and personalized approach Help you quit. Don’t forget, I QUIT NOW is there to help!