Met my counsellor
You've met your counsellor. Well done!
Here are some tools to help you stay on track in the days that follow, manage cravings, and find support when things get difficult.
EXPLORE BASED ON YOUR NEEDS ↓
Article
Available in french only － An article that demystifies the link between quitting smoking and weight gain, with diet-free strategies.
Arrêt du tabac et prise de poids : ce qu'il faut savoir
Quebec Council on Tobacco and Health
Document
A practical chart to recognize each symptom and apply concrete strategies to cope with it.
Understanding possible withdrawal symptoms
Canadian Cancer Society
Video
Available in french only － A 5-minute guided video to practise calming breathing when the urge to smoke rises.
Exercice de respiration guidée pour calmer les envies
Plateforme RAFAEL — Institut Gustave Roussy
Document
A 5-step patient guide to build and follow your quit plan, designed for heart health.
Your nicotine addiction treatment plan
University of Ottawa Heart Institute — Ottawa Model for Smoking Cessation (OMSC)
Document
Understanding the emotions you may feel after quitting smoking.
Transition Torward a Non-Smoking Life
Canadian Cancer Society
To track your progress between appointments, here is a selection of apps to help you understand the effect of each of your actions. These tools don't replace your counsellor or your pharmacist.
App
To quit or cut down on vaping, at your own pace, with day-to-day support.
Libair
Conseil québécois sur le tabac et la santé
App
A free app to help you create a plan to quit smoking or vaping at your own pace.
Quash - Quit Vaping
Innovasium Inc.
App
For effective, confidential, and free support when you quit smoking or vaping
I Quit Now.
Québec sans tabac
Document
A booklet for loved ones who want to support someone who smokes, without judgment.
Helping someone quit smoking
Canadian Cancer Society
A slip is a normal part of the quitting process. What matters is looking at what triggered the urge, going back to your strategies, and talking about it with your counsellor at your next appointment.
Talk to your smoking cessation counsellor or your pharmacist. They can adjust the dose if you still have cravings, if you're sleeping poorly, or if your skin is irritated.
If your withdrawal symptoms persist (the urge becomes too strong, mood changes, trouble sleeping, etc.), it's important to make an appointment with your smoking cessation counsellor or your pharmacist.
Smoking cessation centres work by appointment. Need help right away? Here's who to call:
Dial 811, option 2. Free and confidential.
Support to quit smoking: 1-866-527-7383
Questions about our services: 514-630-2123
Last updated on August 11, 2026
