Addressing Cravings
Cravings to use commercial tobacco can happen at any time.
Before you use commercial tobacco try using the 4 Ds:
- Delay - Cravings often go away within 3 to 5 minutes so try to wait it out.
- Drink Water– Instead of reaching for commercial tobacco, reach for a glass of cold water.
- Distract - Find something to keep your mind and hands busy.
- Deep Breathing - It can help you to relax and push away the urge to smoke.
Sometimes you may need more help with quitting commercial tobacco, and there are many options you can seek out to support you on your journey. Using a quit method that includes both counselling and medication can help triple your chance of success. Make sure to tell your healthcare team if you’re trying to quit, as your medication needs may change.
Counselling
When quitting commercial tobacco, cannabis and/or vaping, it can be helpful to have someone to talk to. This could include someone like a family member, friend, Eelder or community health representative. You can also seek help from medical professionals including your doctor, nurse practitioner, pharmacist, local public health nurse, your cancer care team or your community National Native Alcohol and Drug Abuse Program worker.
Talk Tobacco
Talk Tobacco s a free, culturally safe resource to support you and the people you care about to quit commercial tobacco use and learn more about supports for vaping. Call 1-833- 998-TALK (8255), text CHANGE to 123456 or visit the website to connect with a Quit Coach.
Hope for Wellness
Hope for Wellness is a free 24/7 culturally safe resource to support you and the people you care about with their mental health. Call 1-855-242-3310 or visit the website connect to the online chat.
Apps
Apps like Quash and Stop Vaping Challenge can help you quit vaping.
If you are in Northwestern Ontario, NWQuit.com has a list of places you can go for counselling and support.
Medication
There are many different types of medication you can use to help with quitting smoking, both prescription and over the counter. Nicotine Replacement Therapy (NRT) can help reduce nicotine cravings and withdrawal symptoms and can double your chances of successfully quitting. Be sure to talk to your pharmacist or healthcare provider before trying any medication and work with them to find the medication that is right for you.
Coverage for medication is may be available from the following programs:
Some private insurance or benefit plans, such as the Non-Insured Health Benefits Program for First Nations and Inuit or the Ontario Drug Benefit plan.
Centre for Addiction and Mental Health offers STOP on the Net which provides free NRT for those that meet the eligibility criteria.
Your local public health unit, family health team, Aboriginal health access centre, community health centre, regional cancer centre or nurse practitioner lead clinic may also provide free NRT if they are participating in the STOP program.