Dr. Helen Dion on Quitting Smoking: What Works, What’s Hard, and How I Can Help.

If you’re thinking about quitting smoking, you’re not alone—and you don’t have to do it alone. As a Calgary family doctor, I’ve walked alongside many patients through the difficult—but rewarding—journey of quitting. Whether you’ve tried before or you’re just beginning to consider quitting, World No Tobacco Day is a powerful reminder that it’s never too late to take control of your health. I don’t approach quitting with judgment. I approach it with understanding, evidence-based strategies, and real partnership.

Why Quitting Is So Hard

Nicotine addiction is not simply a habit—it’s a deeply rooted chemical dependency that alters the way your brain processes pleasure, focus, and stress. Nicotine stimulates the release of dopamine, the ‘feel-good’ neurotransmitter, and over time, your brain becomes wired to seek that release through smoking. This is why withdrawal symptoms like irritability, anxiety, insomnia, or cravings can be so difficult to manage. These symptoms are not signs of weakness—they’re the body’s natural adjustment to the absence of a drug.

Statistically, fewer than 5% of people are successful when they try to quit cold turkey. But that doesn’t mean it’s hopeless—on the contrary, research shows that a two-pronged approach using both medication and behavioral support significantly increases the chance of quitting successfully. This dual method addresses both the physical and psychological aspects of smoking, and it’s the approach I most often recommend to my patients.

What Works Best: A Two-Pronged Approach

The most effective way to quit smoking combines two key components: medical treatment and behavioral support. Medications, including nicotine replacement therapy (NRT) and prescription medications like varenicline and bupropion, help reduce withdrawal symptoms and cravings. Behavioral strategies provide structure, emotional support, and accountability throughout the quit journey.

Nicotine replacement therapy comes in several forms—patches, gum, lozenges, nasal sprays, and inhalers—and can be used in combination. For example, using a nicotine patch throughout the day while supplementing with gum or lozenges during moments of acute craving has been shown to be more effective than any single method alone. Dosing matters: for those smoking more than 10 cigarettes daily, the 21mg nicotine patch is usually appropriate, while lighter smokers may benefit from a 14mg or 7mg option.

Varenicline (Champix) is another powerful option. It works by partially activating nicotine receptors in the brain to reduce withdrawal, while also blocking nicotine from having its usual pleasurable effect. This makes smoking less satisfying if a slip does occur. Varenicline has shown the highest quit rates in clinical trials and is suitable even for individuals with psychiatric histories. Similarly, bupropion (Zyban) alters brain chemistry to reduce cravings and can be particularly helpful for individuals concerned about post-quitting weight gain. However, it is not recommended for people with seizure disorders.

In some cases, these medications can be started even before the individual fully commits to quitting. Studies suggest that initiating NRT or varenicline a week or two ahead of a planned quit date—or even without one—can still enhance motivation and reduce smoking frequency. I often tell patients: the act of starting treatment is already a step toward success.

Behavioral Support Makes the Difference

Quitting smoking is as much a psychological process as it is a physical one. That’s where behavioral support comes in. Counseling—whether individual, group-based, or through digital platforms—provides structure, encouragement, and real strategies for managing triggers and stress. Even simple interventions like text reminders or brief phone coaching have been shown to improve quit rates.

For people dealing with anxiety, depression, or other substance use, addressing those concerns alongside smoking cessation can significantly increase success. In my practice, I always consider the full picture of each patient’s mental and physical health when crafting a quit plan.

Dr. Dion’s Advice for Staying on Track

One of the most powerful tools I’ve seen work again and again is connection. Whether it’s a community support group, a trusted health provider, or a daily reminder from an app, these tools can all help reinforce your decision to quit. I often recommend that my patients look into local smoking cessation programs—many are offered through public health departments or community clinics. These group sessions provide motivation and support while giving people a place to share challenges and track progress.

For some, individual counseling may be more comfortable. This could mean a short check-in with a healthcare provider or regular appointments at a specialized clinic. There are also great digital options like quit lines, forums, and interactive apps that send you daily encouragement or help you monitor cravings in real time. What matters is not the format—but the fact that you’re not doing it alone.

When we begin, I often recommend choosing a quit date within the next couple of weeks and marking it down. Writing out your reasons for quitting—whether it’s to breathe easier, protect loved ones, or feel more in control—can help anchor your motivation. Then we work together to recognize your smoking triggers and build strategies to replace them with healthy alternatives like a walk, a cup of tea, or a calming breath.

Another technique I often recommend is gradually delaying your first cigarette each day by an hour. Then delay the next one. This gives you a sense of control—one craving at a time—and builds confidence over time. Also, remove items like lighters or ashtrays from your home so they don’t tempt you during weak moments.

And don’t underestimate the power of movement. Physical activity—even something gentle like a walk or light yoga—can release endorphins and reduce stress. It’s one of the healthiest ways to reset your body and your mind during withdrawal.

Finally, build your own support team. This could be a close friend who checks in, a family member who cheers you on, or even another smoker who wants to quit with you. I’m here too—to answer questions, guide you through setbacks, and remind you why you started. You don’t have to do this alone.

A Quit Plan Built for You

Every patient I work with brings a different story to the table. Some are quitting for their children, others for their heart or lungs, and many simply want to reclaim control over their lives. My role is to help you build a quit plan that is safe, realistic, and tailored to you. We look at your daily routines, your health history, past quit attempts, and motivation. We adjust as we go. Quitting isn’t about being perfect—it’s about being persistent.

You Don’t Have to Do It Alone

Whether it’s your first attempt or your tenth, I’m here to support you. If you’re ready to talk about quitting—or even if you’re just thinking about it—I’d be happy to meet with you in person at either of my Calgary clinic locations. Every quit attempt brings you closer to freedom from nicotine, and every step matters. Book a consultation when you’re ready.

How to Reach Me

Dr. Helen Dion is a Calgary-based family doctor offering personalized, evidence-informed care at two convenient Medicentres locations. When clinically indicated, she may request blood work as part of a treatment plan tailored to your individual health needs.



Primary Practice Location:

Country Hills Medicentres

5149 Country Hills Blvd NW, Suite 220, Calgary, AB, T3A 5K8

📞 (403) 241-8848

🔗 https://www.medicentres.com/medicentre-locations/country-hills-medicentre/

Additional Practice Location:

Mount Royal Medicentres

1032 17 Ave SW, Suite 3, Calgary, AB, T2T 0A5

📞 (403) 229-1771

🔗 https://www.medicentres.com/medicentre-locations/mount-royal-medicentre/

Let’s Connect and Take the First Step

Visit Medicentres.com or drhelendion.ca to schedule your appointment at the location that works best for you.

For ongoing health tips, updates, and to connect with Dr. Dion, follow her on Facebook, Instagram and LinkedIn, or visit https://www.drhelendion.ca/.

References

• Harvard Health Publishing. Advice for quitting smoking: https://www.health.harvard.edu/blog/advice-quitting-smoking-2018020813233
• Harvard Health Publishing. What’s the best way to quit smoking?: https://www.health.harvard.edu/blog/whats-best-way-quit-smoking-201607089935

Disclaimer

The content on drhelendion.ca is intended for informational purposes only. No content on this site, regardless of its date, should be considered a substitute for professional medical advice, diagnosis, or treatment from your doctor or other qualified clinician.