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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 smo​​​king 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.

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.

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

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.

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

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.​

​​Stress and Smoking Resources

​Pregnancy and Health Resources 

Resources for moms and moms-to-be

Additional resources for providers

More Resources for Healthcare Providers

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?​
youtube play button.pngWatch 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. 

Download on the App Store Get it on Google Play

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.

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.

Click here to download the goal setting video transcript​.