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Changing Habits – How to Quit Smoking Lifestyle 

Changing Habits – How to Quit Smoking

Many people begin to quit smoking by reading and using materials that help you navigate your way through the quitting process. These may include self-help books, manuals, booklets, audiotapes, videotapes, guides, posters, calendars, charts, pockets reminders, and Websites. Below we have listed some of the most popular methods to help you get started on your journey!


Acupuncture is based on the Chinese science of energy pathways in the body. Needles or staple-like attachments are inserted in the skin at strategic points with the theory that this will reduce or eliminate cravings to smoke. Acupuncture treatment works by reducing withdrawal symptoms when you quit. Acupuncture involves putting small, flexible needles into your skin, generally on your ears, but may include points on your nose and wrist. This is usually a painless treatment. Call 1-888-818-6300 for names and numbers of Acupuncturists in your area.


Hypnosis Therapy puts smokers in a relaxed and focused state. can be done either one-on-one or in a group. During hypnosis, one is given suggestions or prompts that are intended to linger in the mind after the session ends and change ones attitude about smoking. This method can teach you skills to relax and cope with stress. It can help you increase your motivation to quit and reduce your craving for nicotine. For more information about hypnosis, call the National Guild of Hypnotists at 603-429-9438.

Laser Therapy

Laser Therapy works on the same principle as Acupuncture, but uses lasers rather than needles. Laser may help to decrease the body’s need for nicotine and limit the side effects of smoking withdrawal. Like hypnosis, there is little reliable scientific evidence to show that this therapy works- but some smokers have found it useful. It is offered in private clinics and can be expensive. Ask you health professional for more information.

Nicotine Replacement Therapies

The patch and gum provide nicotine to help ease withdrawal symptoms and cravings until the smoker has mastered some of the psychological and social aspects of quitting. Seventy to 90% of smokers say their only reason for not giving up cigarettes is their fear of withdrawal symptoms.

Nicotine Patch

The patch is now sold without prescription in Canada due to its relative safety. The patch is available in Canada in different dosages and different brands. There are patches which are meant to be worn for 24 hours and those that can be removed at night. (16 hour). Doses may range from 7 to 22 mg. People typically use patch therapy for three months. Heavy smokers may need the highest does available and achieve more success with using it for a longer period of time.

There does not exist any indication to date to suspect that a patch causes cancer or nicotine addiction.

The patch must be used properly to be effective. For example, you need to put on a new patch every day. Also, a common error is to quit the patch sooner than recommended. Cutting a patch in half will make it ineffective..


The only patch that has a rate controlling membrane, to give your body a steady supply of nicotine to help protect you against cravings. This unique feature offers 34-hour-a-day protection, even against the early morning cravings many people find the most difficult. Whether you are at rest or physically active, the amount of nicotine absorbed over 24 hours does not change.

Nicotine chewing pieces (gum)

Nicotine chewing pieces are sold without a prescription in Canada. The gum is available in different dosage levels, usually in 2mg and 4mg units. The gum is different from the patch in that it delivers nicotine in valleys and peaks similar to smoking, rather than a continuous delivery as in the patch.

Like the patch, the gum must used properly in order to be effective. Rather than chew it, it is important to bite the gum several times and place it between the cheek and gum before biting it again and repeat this process. If you are unsure, ask your pharmacist or health professional for instructions.

Most people use chewing pieces for approximately three months. Heavy smokers may need to use it for longer duration. The most common side effects are burning throat, hiccups, or dental problems. These symptoms can often be eliminated if the gum is chewed properly. Read the instructions on the package or ask for advice if unsure.

Because chewing pieces do not contain the over 4000 harmful chemicals in tobacco smoke, they do not cause cancer or other serious health effects associated with smoking.


sugar-free chewing pieces which provide nicotine to your system – they work as an aid to help you quit smoking by reducing nicotine withdrawal symptoms.

Nicotine replacement therapies have been proven to double the chances of quitting, and they’re even more successful when they’re used in combination with counselling or support programs.

Most smokers who quit should use medication to double their chances of successful quitting. Your preference, personal experiences, and health history may determine which medication to use- ask your health professional.

Electronic Cigarettes and Vaping Devices

Over the last few years electronic cigarettes and vaping devices have become one of the most popular methods used by smokers to give up smoking. An electronic cigarette or vaping device contains a battery, an rta or rebuildable atomizer tank filled with flavored nicotine and a mouthpiece. When you inhale the battery heats up the heating element in the ecigarette and it converts the flavored nicotine liquid or eliquid into water vapor. The advantage of using ecigarettes as a smoking cessation method is that you avoid most of the extreme withdrawal symptoms smokers experience when going cold turkey as the flavored ejuice comes in different strengths and thus the amount of nicotine you are inhaling can be tapered down over time.

Another great benefit is that although you are still smoking nicotine, you aren’t inhaling the thousands of harmful chemicals contained in standard cigarettes. We suggest purchasing the best vaping starter kit you can find for around $100 instead of buying all of the items individually as there are quite a number of different brands on the market and not all of them will work well together. We suggest going down to your local vape shop and asking for advice. If you are unable to find a vape shop near you then visit a website like or to find out more about the options available to you. As you get more advanced and want to try different configurations we suggest looking for the best rta you can find as a quality tank will enhance the amount of flavor and vapor you get and can usually be used with most devices. Ensure that no matter what tank you get that it is 510 threaded or it will not work with most of the vaping devices or box mods (big box shaped vaping devices) which are currently on the market. As for what eliquid to use, it really comes down to personal preference as there are literally thousands of flavors available on the market. We suggest looking at quality eliquid from stores like vaporfi or vapordna.


Zyban® (or bupropion hydrochloride)- Available only through prescription, Zyban® is a non-nicotine oral medication to help people to quit smoking. Zyban® relieves the psychological and physiological withdrawal symptoms of nicotine withdrawal. It appears to work in the addiction centre of the brain. It also reduces the weight gain that is sometimes associated with smoking.

When do I start using Zyban?
It needs to be started before your quite date, usually 7-10 days before, to allow for time to build in the bloodstream.

When should Zyban not be used?

It should not be taken if one is pregnant, breast feeding, have a history of seizures, bulimia and /or anorexia, taking monoamine oxidase (MAO) inhibitors, or are allergic to bupropion hydrochloride. You should also avoid use if you are alcohol dependent, taking St. John’s Wort and or SSRI (selective reuptake inhibitor) antidepressants.

What are the common side effects of Zyban?

People using Zyban have reported dry mouth and insomnia.

First prescribed under the name Wellbutrin to treat depression, this medication was also found to reduce a persons desire to smoke. Studies show that Zyban® doubles the rate of cessation and combining Zyban® with a nicotine replacement therapy may produce even better results. You should discuss the use of Zyban® with your health care provider to decide if this is the right quitting aid for you.

Zyban Plus- this unique treatment plan combines a medication called Zyban® (Bupropion Hydrochloride) sustained release tablets, and a support program to help you quit smoking. Call 1-800-489-8424 for more information.

These summaries provide important information about Zyban®, Zyban Plus, and Nicotine Replacement Therapy. This summary cannot replace the more detailed information that you need from your doctor. If you have any questions or concerns about any of these medications or smoking cessation in general, talk to your doctor or other health care professional.

What doesn’t work…

One method that some smoker’s try is substituting herbal or clove cigarettes for their regular brand. This method is not safe. Herbal cigarettes pose a health risk because they produce carbon monoxide and tar, and because smoke from any plant can damage the lungs and airways. Clove cigarettes are even worse: their first ingredient is tobacco, not cloves (in fact, tobacco makes up about 60 to 70% of a clove cigarette). Studies show that these cigarettes produce higher levels of tar, nicotine and carbon monoxide than all-tobacco cigarettes and pose the same health hazards.

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