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Self-help quit smoking programs

The vast majority of people who have quit smoking have done so on their own. Check these self-help resources to see which one suits your needs and personality.

Source: Health Services

Concordia students, staff and faculty can meet with a health professional from Health Services for one-on-one smoking cessation counselling. 

Online and phone/text/app-based resources

Your Guide to Quitting Smoking for Good
This program from Concordia University Health Services offers a comprehensive plan to quit smoking. The program promotes a cut down approach (typically 3 weeks) but can also be used if you want to quit "cold turkey" (i.e. "in one shot"). The program is divided into 3 sections: Understand Nicotine Addiction, Build the Right Attitude, and Build Coping Strategies. You can use the website, or pick up a copy of the pdf from the clinic waiting room.

Provincial and Territorial Quit Smoking Services
Find smoking cessation services in your province or territory.

I Quit Now
Québec's interactive program “will help you free yourself from tobacco”. There are links to resources such as a telephone help-line (1-866-527-7383 toll-free), where you can get support from a quit smoking specialist throughout the smoking cessation process.

For Quebec residents: You can also connect to a CLSC quit smoking center, where you can get one-on-one help from a smoking cessation specialist, or join a support group. 

This Canadian smoking-and-vaping cessation app-based program for youth and emerging adults ages 14-30 was developed with a grant from Health Canada. 

Health Canada's cessation resources

Canadian Cancer Society
The Canadian Cancer Society offers free online tools at They also offer two workbooks related to quitting smoking that you can view on-line or order a free copy: “One Step at a Time: You Can Quit” and “One Step at a Time: Help Someone Quit”. Available in French or English.

Nicotine Anonymous group
Nicotine Anonymous is “a fellowship of people helping each other to live our lives free of nicotine. We share our experience, strength, and hope with each other so that we may be free from this powerful addiction." It follows the 12-step tradition and approaches.

  • There offer virtual meetings that are offered at many different times. If you want to join a meeting in another time zone, you just have to calculate what time it is here or use their teamup calendar.
  • There are interesting readings that you may choose to read as part of immersing yourself in your Quit (click on the Literature tab).

Self-help books

Alan Carr's Easy Way to Stop Smoking
This is the world's best-selling book on quitting smoking. The Easy Way website offers 10 Best Tips to Help You Stop Smoking.

Love Not Smoking: Do something different by Karen Pine and Ben Fletcher
This book, written by two psychology professors, takes a behaviour modification approach. 

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