Smoking & Second-Hand Smoke

When you decide to quit smoking or to avoid second-hand or third-hand smoke you are making a healthy choice. Your health and your baby’s health are the best reasons in the world to be smoke free! To create a smoke-free environment, make your home and car smoke and vape free. Ask family members, friends, and co-workers not to smoke or vape around you and to smoke or vape outside when visiting you.

Quitting is a process. It helps to make a plan, change habits, and rally support. You may not be successful the first time, but keep trying. Every time you try to quit, you get closer to quitting for good. You’ll figure out what works for you!

What makes you want to smoke?
If you are like most smokers, smoking is something you do without really thinking about it. You may smoke automatically when you do certain activities, feel a certain way, or are with other smokers.

Learning how to break the connection between smoking and your triggers is an important part of quitting. Think about when you might experience your triggers and have a plan to deal with them.

Practice Quitting
Before your actual quit date, practice quitting by using the 4 D’s:
Delay, Distract, Drink Water, Deep Breathe

Set a Quit Date
My Quit Date is: _________________________________________________

The day before your Quit Date, get rid of your cigarettes, lighters, and ashtrays and remind yourself why you are quitting.

Change your Daily Habits
If you smoke when you _____ Try doing this _______
Drink coffee | Have hot chocolate or herbal tea
Finish eating | Get right up, take a walk, or brush your teeth
Watch TV | Do something else with your hands like play cards or start a new project

Keep your hands and mouth busy
Your hands:

• Draw or doodle.
• Knit or sew.

Your mouth:

• Chew sugarless gum.
• Eat raw vegetables or fruit.
• Sip water.
• Use a straw or toothpick.

Rally Support
Getting support from those around you can make a real difference when it comes to quitting. You can get support from your:

• Family.
• Friends.
• Co-workers.
• Health Care Provider.

Ask your health care provider about medications that can ease your withdrawal symptoms and help you quit during your pregnancy.

You can ask others to support you by:

• Reminding you how well you are doing.
• Not smoking around you.
• Thinking about quitting with you.

Resources:

Pregnets 
Smoke-Free Dads (Dads in Gear)
Smokers’ Helpline (Canadian Cancer Society)

Quit Smoking Help in Peterborough