Answers from Ligne j'Arrête counselors
We invite you to write to our counselors for the Ligne j’Arrête helpline at the address smoking_counselors@quittowin.ca if you have questions about your quitting process or on another related subject. They’ll answer you in a personalized way. You can also consult the counselor's answer below.
To learn more, we invite you to visit the other sections of this site to find the information that will help you succeed in your Challenge.
You can also call 1-866-527-7383 or contact a Quit Smoking Centre in your region.
Ligne j'Arrête counselors
1-866-527-7383 (bilingual counselors available)
For further information about the Challenge or the contest, check our Frequently Asked Questions (FAQ) section. If you can't find answers to your questions, if you want to notify us of technical problems or to make comments about the Web site, email us at info@defitabac.ca
The Counselors’ answers
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I quit smoking and I’m experiencing some really disagreeable heartburn. To make things worse, I always feel as if I have phlegm stuck in my throat and I feel sick to my stomach. Is this normal?
Frédéric
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Hello,
Most of the time, people who quit smoking experience a variety of withdrawal symptoms. Some become more irritable, have the impression they’ve totally run out of patience or complain about being tired. Sleep is also disturbed: people wake up earlier and feel they haven’t slept well. They have headaches, heartburn, upset stomachs and maybe even frequent constipation. As a precautionary measure, if these symptoms persist or intensify, don’t hesitate to call your doctor.What should I do if I have heartburn? Here are a few suggestions:
- If possible, avoid greasy, spicy or acidic foods.
- Avoid large meals. Try more frequent, smaller meals.
- Eat slowly: take the time to chew everything well and don’t overload your stomach.
- Reduce your consumption of alcohol and never take alcohol on an empty stomach.
The secretions that are causing you discomfort are related to the detoxification that starts as soon as you quit smoking. In fact, the bronchial passages are covered with small cells which secrete mucus that traps polluting agents, in the same way that sticky paper catches flies. To get this mucus to rise in the trachea, a system of vibrating lashes beats in rhythm to shift the mucus, as if on a moving carpet. When we smoke, these lashes are paralyzed, the mucus builds up and its evacuation can only take place through coughing, which is often associated with smoking. When we quit smoking, these lashes begin working again to clean out the lungs by moving the mucus toward the trachea and producing the disagreeable feeling of having a blocked throat.
Drink a lot of water to help the detoxification or make yourself a thyme infusion if your throat is irritated. Finally, tell yourself these symptoms won’t last forever and that they are a sign your body is cleansing itself, adapting to your new life as a non-smoker.
Have a great challenge and I wish you every success.
Suzanne
Ligne j’Arrête Helpline Counselor
P.S.: For more information, support or to discuss your action plan, I invite you to contact us at the ligne j’Arrête smokers’ helpline at 1 866 527-7383.
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Is smoking five cigarettes a day really harmful for someone 60 years and older?
Nicole, Montreal |
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Hello,
Unfortunately, there is no level below which consuming tobacco is not harmful. Recent studies have shown that smoking as little as 1 to 4 cigarettes per day can have harmful health effects.
In fact, “light” smokers have:
- A 50% greater chance of dying prematurely than non-smokers.
- Increased risk of heart attacks, cerebral thrombosis and cancer when compared with non-smokers.
- Between three and five times greater chance of dying from lung cancer than a non-smoker.
If aging increases the possibility of developing osteoporosis, then with smokers this risk increases with the consumption of tobacco. The bones lose their density a little at a time, with the risk of fractures increasing and taking longer and longer to heal.
When a smoker quits, however, improvements are felt rapidly. In just a few hours, oxygen in the blood reaches a normal level, while the level of carbon monoxide drops. Lung capacity increases in the days and months that follow, while blood circulation improves within weeks. The latter has an especially important impact because the risks of cerebral-vascular and other circulatory illnesses are considerably reduced. The risk of heart attack is also reduced by 50% in less than a year. Furthermore, in several years, the risk of a former smoker being diagnosed with cancer is less than half that of a person who continues to smoke.
In short, quitting smoking can only give you positive results, regardless of your age and how many cigarettes you smoke.
Have a great challenge and talk to you again next week.
Suzanne
Ligne j’Arrête Helpline Counselor
P.S.: For more information, support or to discuss your action plan, I invite you to contact us at the ligne j’Arrête smokers’ helpline at 1 866 527-7383.
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I have a lot of trouble convincing myself that I’ll never smoke again. Smoking for me is pleasure and provides moments of relaxation. So the future looks like it will be boring! What can I do?
Mylène
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Hello,
If cigarettes, in your eyes, seem to light up your life, please know it’s an illusion that is maintained by your dependence on cigarettes. Each puff of a cigarette contains a dose of nicotine that acts quickly in the brain. Nicotine stimulates the pleasure centre of the brain and causes the release of dopamine. The sensation of relaxation and well-being provoked by smoking leaves traces in the memory and incites a smoker to reproduce the experience, to relive the sensation over again. In this manner, nicotine takes more and more control of your life.
Non-smokers find sources of pleasure in their surroundings every day, meaning they don’t have to call on a drug like tobacco to function on a daily basis. With smokers, pleasure comes through cigarettes, with nicotine serving as a trigger for the euphoric effect and to relieve the symptoms of withdrawal felt between cigarettes. To get to experiencing pleasure without nicotine, you have to re-teach your brain to naturally stimulate the release of dopamine. How can you do it?
- By exercising through walking, cycling, practising Yoga, jogging, etc.
- By practising creative activities like painting, drawing, doing odd jobs, music, etc.
- By giving yourself pleasure / rewarding yourself.
- By practising activities that give you a feeling of accomplishment.
- By cultivating laughter through cinema, reading, companionship, etc.
Practise one or several of these activities every day and don’t give cigarettes more power than they really have. You will achieve better results if you change the way you perceive your relationship with cigarettes and if you modify certain habits that allow you to re-learn how to live without tobacco.
Have a great challenge and talk to you again next week.
Suzanne
Ligne j’Arrête Helpline Counselor
P.S.: For more information, support or to discuss your action plan, I invite you to contact us at the ligne j’Arrête smokers’ helpline at 1 866 527-7383.
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How long does it take for the desire or urge to smoke to disappear?
Hélène |
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Hello,
The obsessive desire to smoke is usually more frequent during the first two weeks after quitting and then has a tendency to fade out. This doesn’t mean you won’t ever have a desire to smoke again, but with time, the need will be weaker and appear easier for you to control.
To succeed in stopping the desire to smoke, it is good to know the things that trigger the desire: seeing tobacco products, seeing people smoke or being with friends who smoke, being in situations of stress, fatigue, conflict, emotional situations, etc. The fact that you know these triggers should help you work out and apply strategies that help you face situations that make you more vulnerable.
Here are some suggestions to allow you to control or reduce the intensity and duration of desires to smoke:
- React quickly (in less than 10 seconds) when a desire arises to limit the intensity. Remember that desires to smoke come in waves, are brief and, as a result, they don’t last.
- Get over it! A desire to smoke never killed anyone.
- Repeat slogans over and over. For example: “I am now a non-smoker.” or “Cigarettes are no longer a part of my life.”
- Review your list of reasons for quitting smoking: the benefits related to not smoking and the inconveniences of smoking. This will be even more effective if your list of reasons is placed in a frequently-used location such as a work desk or on the fridge, and it could be stored in your purse or wallet.
- Visualize yourself in pleasant situations such as on vacation, in relaxing or successful situations, moments with family and loved ones...
- Self-encouragement: Be proud of yourself when you resist and celebrate small victories by rewarding yourself.
Congratulations to everyone who has undertaken the challenge and I’ll talk to you again next week.
Suzanne
Ligne j’Arrête Helpline Counselor
P.S.: For more information, support or to discuss your action plan, I invite you to contact us at the ligne j’Arrête smokers’ helpline at 1 866 527-7383.
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I quit smoking on March 1st and I’m using the patch. I have just one question: does using the patch push back the inevitable, that is, simply delay the onset of withdrawal symptoms?
Simon, Montreal
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Hello,
In spite of appearances, the nicotine patch probably supports you more than you believe in your quit-smoking strategy. In fact, the use of a nicotine replacement therapy (patch, gum, inhaler, lozenge) is designed to ease the symptoms of withdrawal without exposing the body to the other toxic substances present in cigarettes. As you know, these therapies, available in varying nicotine concentrations, are prescribed in diminishing dosages right up to complete quitting. By stabilizing and then diminishing the nicotine your body receives in stages, you allow your body to adapt gradually to smaller doses and avoid the impact of quitting cold turkey or all at once. For those who wish to maximize their efforts, it’s good to know that counseling coupled with pharmacological aid can double your chance of success.
If, in general, the body takes between two (2) and 10 days to free itself of dependence on nicotine, what is it for other types of dependency? Psychological dependence is related to the need to smoke in certain physical or emotional situations: pressure, solitude, nervousness, intense pleasure, insecurity, fear, etc. Sociological dependence is related to the need to smoke in complicity with friends or people close to you, and in places or circumstances in which these people are most often found. The desire to smoke can thus arise in situations which, over the years, have associated cigarettes with pleasure or relaxation in your brain.
Quitting smoking, while feeding the image cigarettes have of marvellous sensations, runs the risk of maintaining this illusion for years. The more you realize that cigarettes do nothing good for you, the easier it will be to get over any symptoms of deprivation.
Have a great challenge and talk to you again next week.
Suzanne
Ligne j’Arrête Helpline Counselor
P.S.: For more information, support or to discuss your action plan, I invite you to contact us at the ligne j’Arrête smokers’ helpline at 1 866 527-7383.
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Since I quit smoking I’m impatient and I find everyone is a pain… I’m just not the same person anymore!
Sandra, St-Hyacinthe
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Hello,
You are not the only person to show irritability as a withdrawal symptom. Many people feel touchy, more easily provoked and have an ever-diminishing amount of patience. Some are even tempted to start smoking again, just to avoid looking like someone who is always on edge and about to explode.
Don’t give in! Remember that these intense reactions are only normal: a part of the process to free you from cigarettes. Ask those close to you or your colleagues to be patient and mention that your behaviour, due to a lack of nicotine, is only temporary and should improve within two or three weeks.
Here are some suggestions to help you return to being a calm person:
- Ask yourself what the cause of your irritability is and find a safety valve other than the cigarette. Express your feelings. For example: share your experience with someone in whom you have confidence.
- Move, walk, dance. In short: find ways to reduce your tension.
- Do things for yourself and reward yourself often.
- Take deep breaths or practice 4-4-8 breathing several times (breathe in through the nose for 4 seconds, hold your breath for 4 seconds, and exhale through the mouth for 8 seconds).
- Make time to relax.
Keep in mind the reasons why you quit smoking. Tell yourself it’s only a rough period to get through and that you will soon return to your behaviour of earlier times, but without the cigarettes.
Have a great challenge and talk to you again next week.
Suzanne
Ligne j’Arrête Helpline Counselor
P.S.: For more information, support or to discuss your action plan, I invite you to contact us at the ligne j’Arrête smokers’ helpline at 1 866 527-7383.
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I’ve had insomnia since I quit smoking… Is this normal and how long can I expect it to last?
Émilie
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Hello,
Some people have trouble sleeping or dream a lot more than usual when they quit smoking. Nicotine has a direct effect on the central nervous system and especially perturbs the sleep cycle. When you quit smoking, the body may be disturbed for several weeks before resuming its normal cycle.
Even if these symptoms last a short time, there’s nothing pleasant about them. Be patient and reassure yourself with the knowledge that studies have shown that non-smokers or ex-smokers have a deeper sleep that is more refreshing than do smokers. Thus, within a short time you will be more rested and have more energy to do things than before.
Here are some suggestions to help you sleep better:
- Enjoy a relaxed atmosphere before going to bed.
- Only go to bed if you feel tired.
- Practice a physical activity during the day, ideally not too close to your bedtime.
- Eat and drink moderately in the evening and avoid taking stimulants such as coffee, soft drinks with caffeine and alcohol.
- If you use patches, verify the dosage with your pharmacist or healthcare professional. Insomnia may be caused by an overdose of nicotine.
Other factors may also be at play, so if your sleep problems persist or intensify, by all means consult a physician.
Have a great challenge and talk to you again next week.
Suzanne
Ligne j’Arrête Helpline Counselor
P.S.: For more information, support or to discuss your action plan, I invite you to contact us at the ligne j’Arrête smokers’ helpline at 1 866 527-7383.
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I want to free myself from cigarettes, but when I drink wine and am surrounded by my friends who smoke, it’s difficult. What can I do?
Marilyn, St-Ubalde
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Hello,
A good many people develop sudden and intense urges to smoke when they consume alcohol. The more they drink, the greater the desire to smoke. In fact, when alcohol is consumed the brain no longer masters the decision-making process and good intentions to quit smoking are severely weakened. If you are in the presence of other smokers, you also have easier access to cigarettes, which increases your chance of failure.
What can we do in this situation? Because at the start of a quitting process we are very vulnerable, a good idea is to avoid this type of situation temporarily. Otherwise, prepare an action plan.
Here are some suggestions:
- If you are in the company of smokers, ask them to not smoke too close to you or to smoke outside. If this is not possible, try to not look at the cigarettes and ask your friends to not give you a cigarette, even if you ask for one.
- Limit your alcohol consumption by alternating it with water.
- Use strategies that keep your hands or mouth busy, such as a straw cut the length of a cigarette or a toothpick.
- If the urge seems too strong or overpowering, go to another room or outside and take a few deep breaths.
- Write on a piece of paper the things that motivate you to quit and consult it now and then to reaffirm your desire to quit smoking.
- Develop your own strategies, prepare yourself psychologically for this encounter and find one or several allies by asking, for example, for the support of a non-smoker.
Have a great challenge and talk to you again next week.
Suzanne
Ligne j’Arrête Helpline Counselor
P.S.: For more information, support or to discuss your action plan, I invite you to contact us at the ligne j’Arrête smokers’ helpline at 1 866 527-7383.
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Are flavoured cigarillos as damaging as cigarettes?
Jacques, Quebec City
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Hello,
Now there’s a question that might shake up some people who are puffing away without realizing they’re smoking disguised cigarettes!
In spite of their growing popularity and appealing fruit and candy tastes with which they are flavoured, the cigarillos carry the same dependency risk as cigarettes and are just as damaging to your health.
The Canadian Cancer Society says on its Web site that smoking cigars or cigarillos increases the risk of cancer of the mouth, the throat, the larynx, the lungs and the oesophagus.
For its part, Health Canada signals that the sale of cigarillos has increased considerably in the last five years. This tendency can probably be explained by the general belief that cigarillos are inoffensive and more socially acceptable than cigarettes. In fact, with their small coloured sides and their aromas that they claim to be natural, they attract a new clientele that is in search of style.
So if you’ve swapped the cigarette for cigarillos in the belief you’ll protect yourself from the damage of the 4,800 chemical products found in cigarette smoke, know that you run the same health risks and the same troubles when you try to quit this other dependency.
Have a great challenge and talk to you again next week.
Suzanne
Ligne j’Arrête Helpline Counselor
P.S.: For more information, support or to discuss your action plan, I invite you to contact us at the ligne j’Arrête smokers’ helpline at 1 866 527-7383.
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How can I get a reimbursement if I use a nicotine replacement therapy or a pharmacological aid?
Robert, Montmagny
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Hello,
Your questions are important to us. One in particular seems to preoccupy a lot of you this week: you want to quit smoking using a nicotine replacement therapy (NRT) or a pharmacological aid and you are wondering how to get a reimbursement from your insurer or from the Régie de l’assurance maladie du Québec (RAMQ).
The RAMQ allows any smoker with a medical prescription to benefit, once per year, of reimbursement for use of a pharmacological aid such as patches, gum, Bupropion (Zyban) or Varenicline (Champix). To obtain a medical prescription, you have to see a doctor, ask your Quit Smoking Centre if they provide group prescriptions or contact the ligne j’Arrête to find out about the Quit Smoking Centre closest to where you live.
Here are the rules you should follow for a reimbursement from the RAMQ:
- Once your prescription is given to a pharmacist, don’t delay in using the selected treatment and by all means continue with the treatment right up to the end.
- The treatment starts on the 1st day of your purchase and continues up to 84 days of consecutive use.
- Any delay in starting or pursuing the treatment could result in a refusal to reimburse by the RAMQ.
- If you have interrupted the treatment, your pharmacist could, as an exceptional measure, attempt to intercede on your behalf with the RAMQ.
- For those not expecting a reimbursement, the patches, gum, lozenges and oral nicotine inhalers are available over the counter in pharmacies.
To all who dream of liberating themselves from cigarettes, your desire to quit smoking is legitimate and several methods can help you in the undertaking. Get informed by a healthcare professional, who can help you weigh the pros and cons of the treatments available in the marketplace. Reducing your cigarette consumption can also be a good way to gradually reduce the amount of nicotine in your system and thereby diminish the withdrawal symptoms. The support of those around you, as well as individual or group counseling, can also significantly influence your chance of success. Don’t hesitate to seek help from those close to you or to use available resources, because they could make the difference.
Have a great challenge and talk to you next week.
Suzanne
Ligne j’Arrête Helpline Counselor
P.S.: For more information, support or to discuss your action plan, I invite you to contact us at the ligne j’Arrête smokers’ helpline at 1 866 527-7383.
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Is it normal to feel a little down when quitting smoking?
Bertrand, Sherbrooke
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Hello,
Thanks to everyone who wrote last week to talk about how proud they were to have quit smoking and congratulations to those who are getting ready to quit!
Some of you are asking yourselves if it’s normal to feel a little down as you quit smoking? In fact, the way nicotine works on the brain could very well be the reason. In short, nicotine interferes with the brain’s reward system and generates an additional dose of dopamine. This dopamine surplus has a direct effect on a person’s humour and on the ephemeral feeling of well-being that a smoker gets with each cigarette. We can compare the effect to that of a roller coaster: when you are at the top you feel the excitation and anticipation of pleasure, and when you are at the bottom you only aspire to climbing back up and no longer feeling the pain of withdrawal.
To diminish the unpleasant state related to tobacco withdrawal, the ex-smoker has to relearn to produce dopamine naturally, without needing nicotine to do it. Physical exercise, creative or comforting activities, or simply pleasing yourself with a reward could play this role.
Here are some useful questions to help you find rewards that work for you:
- What are my major interests?
- What are my hobbies?
- What would I like to receive as a gift?
- Who do I like to be with and what do I like to do with them?
- What do I do to relax, to have fun?
You can even concoct a calendar of rewards, a way to stimulate your little daily dose of well-being, feeling good. So stop holding back, give yourself some pleasure and do things you enjoy. It can only brighten your day and make you feel better.
I`m looking forward to your questions and to talking with you again next week.
Suzanne
Ligne j’Arrête Helpline Counselor
P.S.: For more information, support or to discuss your action plan, I invite you to contact us at the ligne j’Arrête smokers’ helpline at 1 866 527-7383.
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What can I do to increase my chance of successfully quitting smoking?
Audrey, Laval
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Hello,
In preparation for the Challenge, you have already quit smoking or you’re getting ready to do so and you’re asking yourself if you have what it takes to succeed? As numerous ex-smokers have said, your motivation could make all the difference. Ask yourself what motivates you to quit smoking? Make a list of the reasons and place it in plain view on the fridge or on your desk where you can look over it as often as possible.
Then ask yourself the following questions:
- To what degree is quitting smoking important to you?
- Are you confident in your ability to succeed?
- Is this a good time for you?
Try to answer the questions based on a scale of 0 to 10. If the importance, your confidence and your timing are located below 7 or 8, your level of motivation needs a push. What justifies your evaluation? Discuss it with someone you trust, like your sponsor or teammate.
The fear of failure, of gaining weight or of withdrawal symptoms can slow the progress toward your goal. Don’t let yourself be paralyzed by fear: act now! Get informed on the different pharmacological aids available because they could help you to overcome the withdrawal symptoms. Click on A matter of weight and you will find useful tips to help you control weight gain. Look at what you’ve accomplished up to now in your life. You’ve shown you have the ability to take up this Challenge!
Be confident, allow yourself to possibly fall off the wagon, but above all, persevere. Remember that the more you progress toward your goal, the more motivated you’ll be to reach it.
Don’t hesitate to share your questions with me and I’ll be back with you next week.
Suzanne
Ligne j’Arrête Helpline Counselor
P.S.: For more information, support or to discuss your action plan, I invite you to contact us at the ligne j’Arrête smokers’ helpline at 1 866 527-7383.
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Will this time be the one?
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Hello,
Congratulations to everyone who’s decided to take up the Challenge. Like many people who get in touch with us, you are possibly at your 10th attempt to quit and are asking yourself if this will be the right one? You say these failed attempts have left you feeling beaten? You, nevertheless, stopped smoking for 3 days, 3 weeks, 3 months and even more for some of you. Think about it... You’re starting with more experience than you realize.
The key to success is to know yourself well, as a smoker. A tool like the Horn Test could set you on the right path. You can find this test under the column Tools and Resources. Taking the Horn Test will allow you to identify the cigarettes that are the biggest problem for you and help you to understand the need or needs they satisfy: relaxation, stress, boredom, habit, stimulation, etc. Once you know exactly why you smoke, what are you going to do to handle the situations without having a smoke? Here are some suggestions from ex-smokers:
- Walk
- Take deep breaths
- Do crosswords or sudokus
- Manipulate a stress ball
- Become a volunteer
- Reward yourself as often as possible
At the end of the day, the important thing is to choose strategies that are right for you, that suit your needs and temperament. If there’s any doubt, discuss it with those close to you, your sponsor, your teammate, or use the resources available on this Web site.
Have a good week and to everyone a successful Challenge in 2009!
Suzanne
Ligne j’Arrête Helpline Counselor
P.S.: For more information, support or to discuss your action plan, I invite you to contact us at the ligne j’Arrête smokers’ helpline at 1 866 527-7383.
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Welcome!
Hello,
If you’re reading this email, chances are you’ve been thinking about quitting smoking for some time now. Fortunately, once again, the Quit to Win! Challenge is here to help you reach your goal. Why not take advantage of the holiday season to make the resolution to give up a habit that takes your breath away and makes holes in your pockets? After all, Christmas and New Year gatherings are the perfect time to find a non-smoking sponsor or a smoker who wants to quit to support you in your efforts to quit for good in 2009.
Those who conquered the Challenge in the past say it best: You’ve got nothing to lose and everything to gain:
- Improved breathing
- Better complexion
- Stronger heart
- More spending money
- Chances to win a grand prize and several other prizes
There’s no getting around it: the Quit to Win! Challenge is one of the few activities that actually pays in a recession!
Enjoy the Challenge and Happy Holidays!
Suzanne
Ligne j’Arrête helpline counselor
P.S. For further information, for support, or to discuss your plan of action, call the Ligne j’Arrête helpline at 1-866-527-7383.
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Note: The information and advice given in this article cannot in any case be a substitute for the advice of a doctor.
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