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What is Involved in Quitting?

1. Ways to Quit

  • Counselling – talking to a health care professional about quitting smoking or in groups, phone, or over the internet
  • Self-help resources – books, pamphlets, posters, audiotapes, and videos
  • Internet – web supports
  • Telephone quit lines – Smokers’ Helpline – free online counselling
  • Text messaging –Smokers’ Helpline adds text messaging into its quit line
  • Nicotine Replacement Therapy – prevents cravings by replacing nicotine (e.g. patches or gum). Talk to a pharmacist or your health care provider

2. Quit Tips

  • 4 D’s – delay (2-3 minutes), drink glass of water, deep breathing, distraction
  • Exercise – walking, jogging
  • Chew gum
  • Snack on carrot/celery sticks
  • Drink at least 8 glasses of water everyday
  • Record cravings, triggers, feelings, etc in  a quitting diary
  • Puzzles, doodling, keeping busy

3. How to Deal with Cravings

  • Stay away from places where smoking occurs – especially for the first month
  • Tell friends, family, co-workers that you are trying to quit smoking
  • Think about the benefits of quitting
  • Remind yourself of your reasons for quitting
  • Surround yourself with positive people who will encourage and support you

4. Community Supports

Durham Health Connection Line
Tel: 905-666-6241
Address: 605 Rossland Rd E,Whitby

Pinewood Addiction Support Services (PASS) &Withdrawal Management Program
Offers community support for addictions and accommodate housing for a couple of days. For ages 16 and up.
Tel: 905-723-8195
Walk-in: 300 Center St S, Oshawa

Region of Durham Family Counselling
Offers counselling for youth in need of support.
Tel: 905-666-6240
Address: 605 Rossland Rd E(south entrance), Whitby

The Youth Centre
A place to meet with health professionals to make healthy choices and answer questions free of charge, in the Ajax and Pickering area.
Tel: 905-428-1212
Address: 360 Bayly St W, Unit 5, Ajax

Kid’s Help Phone
Free, anonymous and confidential counselling services for youth aged 20 and under. Services are offered 24 hours a day, 7 days a week, by phone and on-line.
Tel: 1-800-668-6868

Smokers’ Helpline
Private support and information about quitting smoking and tobacco use.
Tel: 1-877-513-5333

5. Helpful Websites

Kids Help Phone

Smoker's Helpline

Ontario Lung Association

Quit 4 Life