I am often asked why I became a Certified Tobacco Educator. As a pharmacist with additional specialized training in smoking cessation, my answer is simple: I learned that nearly two-thirds of people who smoke want to quit within the next 6 months. And one-third are ready to quit now if they have the right support. Knowing this motivated me to help provide the tools, education, and encouragement to people who need support with their quit journey.
Below are some of my top recommendations I give to clients who ask me about what can help them be successful when quitting smoking.
Support when you need it
Without support, quitting smoking can seem overwhelming for many. Studies show that attempting to quit “cold turkey” with no additional support may only have a 3 to 7% success rate at six months. However, there are proven tools and techniques that can significantly increase your chances of success.
Meeting with a healthcare professional or participating in individual or group counselling can significantly increase your chances of quitting and staying smoke-free. One study suggests that meeting one-on-one with a healthcare professional trained in smoking cessation can triple or quadruple your chances at becoming smoke-free, even without the use of medications.
Medications
Using the right combination of evidence-based products to help you quit smoking can make the process more manageable and increase your chances of success. Your pharmacist or doctor can help you navigate the choices available.
The most common option that people are aware of is Nicotine Replacement Therapy (NRT). NRT includes a variety of dosage forms – such as patches, gum, lozenges, inhalers, and sprays – that are supported by extensive safety data and are approved for use as smoking cessation aids. Other nicotine products like vaping and nicotine pouches may be less harmful than smoking cigarettes, but currently lack sufficient evidence as effective smoking cessation aids. However, speak to your pharmacist to learn what NRT choices are best for you.
Using NRT can double or triple your chances of quitting smoking while helping you change smoking-related habits. One of the most effective approaches is to use a combination of NRT products. This involves using a long-acting nicotine patch to provide a steady level of nicotine throughout the day to control most cravings, along with a fast-acting nicotine option like gum, lozenges, spray, or inhaler to manage strong cravings as they arise.
Be sure to read the package instructions carefully or speak with a pharmacist to ensure proper use of NRT to minimize side effects. For example, nicotine gum is not chewed like regular gum. It should be chewed a few times until the taste is strong, indicating that some nicotine has been released, then rest the gum in your cheek until the taste has faded, then chew it again. Each NRT gum is meant to be used over a 30-minute period. Chewing it faster will release more nicotine and can commonly lead to hiccups or an upset stomach.
Varenicline (Champix®) and bupropion (Zyban®) are oral prescription medications that are usually taken twice a day for smoking cessation. They work by reducing cravings for nicotine or making smoking feel less satisfying. Varenicline has evidence to increase quit success to 27% versus “cold turkey”. I hear many myths around these medications, and your pharmacist is a great person to address your concerns or information you have heard from friends or online. In many provinces in Canada, pharmacists can also prescribe these effective medications without a visit to a doctor.
Most medications used for quitting smoking are used for 3 to 6 months. Don’t rush it. Smoking has likely been a part of your life for years, if not decades, and making sustainable changes will take time.
The cost of quitting smoking
Quitting smoking can really help your wallet! In Canada, a pack of cigarettes typically costs between $15 and $25, while NRT or prescription options usually range from just $1 to $5 per day.
Additionally, most provinces offer government programs to help cover the cost of NRT, medications, or smoking cessation programs. Many private insurance plans also provide coverage for medications and some even include counselling sessions. Ask your pharmacist or insurance provider for more information.
Are you ready to quit? Or want to reduce your smoking?
Successfully quitting smoking requires a complete change in your habits and lifestyle, so starting with small changes can help you build momentum.
Even small changes can make a difference to your overall health. Try something and see how it goes!
Tobacco Tracker
Keep track of how many cigarettes you smoke and when you smoke them. This can help you notice patterns and triggers.
Change the habit
If your desire to smoke is linked to a routine, like drinking coffee, try separating the two activities.
Reduce to quit
Try giving up one cigarette at a time. Then gradually decrease the number of cigarettes you smoke per day over a period of time.
Nicotine Replacement Therapy
NRT products can be used to help you reduce your tobacco use even if you haven’t completely quit yet. Experiment with different types and flavours until you find one that works for you. For example, try using a piece of NRT gum to delay your next cigarette.
Remember:
Quitting smoking is not a test of willpower; it is a lifestyle change that requires support and tools to make it last. Your London Drugs pharmacist is a good place to start. We can help you with a personalized Quit Plan and support you with further advice whenever you need it. We’re here to help you on your quit journey.
Written by: Madellyn Pauls, London Drugs Pharmacist and Certified Tobacco Educator in Lethbridge, AB
