Self-help Resources

Welcome to the self-help resources page, a hub for patients, families, friends and care providers looking for more information, tools and tips for smoking cessation. The information here will help you:

Understand how quitting smoking is a process and takes time, planning, and support
Learn about triggers, coping skills, and other behavioural strategies
Address the links between smoking cigarettes and stress, alcohol use, physical inactivity, poor diet and sleep, therefore allowing for a better quit outcome and improved overall health, and
Engage with a variety of informative and interactive content. Check back periodically for new content!

Quit Tips

Here are some tips and tricks that may help you in your quit journey.

1. GET READY

Set a quit date and try to stick to it. If you've had previous quit attempts, think about what worked and didn't work so you can anticipate some challenges.

2. GET SUPPORT

You don't have to do this alone! Counselling from trained professionals and support from your loved ones can go a long way.

3. CHANGE UP YOUR ROUTINE

Do something different! Reducing stress, distracting yourself from urges to smoke, drinking plenty of water, and adding enjoyable activities into your day are some ways to increase your chances of success.

4. EXPLORE YOUR OPTIONS

Speaking to your doctor can help you explore options such as Nicotine Replacement Therapy (NRT) or other prescription medications.

5. BE PREPARED FOR DIFFICULT SITUATIONS

Identify what makes you want to smoke, and try to avoid those things if possible. By anticipating challenging situations, you can be better prepared to navigate through them.

Alcohol Use and Smoking Resources

Nutrition and Smoking Resources

Tobacco Use, Nutrition, Weight - Fact Sheet
[French] Tabac, Nutrition, et Poids
Canada's Food Guide
[French] Guide Alimentaire Canadian
Nutrition information

Sleep and Smoking Resources

Stress and Smoking Resources

Pregnancy and Health Resources

Resources for moms and moms-to-be

Pregnets page: includes archived blog posts, frequently asked questions, and more resources specific to pregnant and postnatal women
The Better Outcomes Registry & Network (BORN) Ontario: promoting lifelong health through maternal-child services
Expecting to Quit: recommendations on how to better serve those who are pregnant or postpartum. For women and providers.
International Network of Women Against Tobacco (INWAT): network of over 1800 women in 100 different countries dedicated to the reduction and elimination of tobacco use and exposure among women and young girls.

Additional resources for providers

Best Start: an Ontario program supporting service providers by providing resources on implementing health promotion programs for expectant and new parents. Includes resources related to tobacco cessation, including Aboriginal health, breastfeeding, nutrition and more.
WHO Recommendations for the Prevention and Management of Tobacco Use and Second-Hand Smoke Exposure in Pregnancy: guidelines to reduce tobacco use and second-hand exposure in pregnant women using evidence-based recommendations for health care providers and other service related providers.

More Resources for Healthcare Providers

Smoking Cessation Practice and Guidelines

Quitting Smoking FAQ's

1. What is in a cigarette?

Explore the interactive content and images to learn about chemicals in cigarettes and their effect on the body. Click here.

2. What are important things to know about quitting?

Watch this video that explains how quitting smoking is a journey.

3. How do I talk to my provider about quitting smoking?

Information to help you prepare for your visit and important questions to ask can be found here.

4. Is there anything I can use right now to help immediately?

Check out our My Change Plan mobile app! Now available for Android and iOS devices in their app stores. My Change Plan is for those who want to quit or reduce their smoking. For more information on our Terms of Use, click here.

For answers to common questions about using nicotine replacement therapy, check out our FAQ document!

Behaviour Change Resources

Are you thinking about making changes to improve your health and well-being but are not sure where to start? Agenda mapping is a tool which can help you recognize the changes that are most important to you so you can start making those changes. Please check the volume on your device. Select play (the arrow below) to begin the video.

Click here to download the agenda mapping video transcript.

Have you tried making a change to your health but felt like you were not getting anywhere? Learn tips on how to effectively plan and reach your goals by setting SMART goals (Specific, Measurable, Achievable, Relevant, Timely). Please check the volume on your device. Select play (the arrow below) to begin the video.