(NC) There’s no denying it: quitting smoking is hard. But it’s not impossible. In fact, people use a variety of strategies and tools to do it every day. Here are four things that can help you quit smoking.

Create a plan
To achieve any goal, it helps to start with a strategic plan. Developing a quit plan will help you establish the reasons you want to quit, outline any concerns you may have and list the various tools and coping mechanisms you have at your disposal. For example, Health Canada has an online quit plan that only takes about 10 minutes to complete and a Quit with Confidence self-help booklet.

Don’t go cold turkey
While going cold turkey can eventually work, dealing with cravings and nicotine withdrawal without some help can be rough. There are several nicotine replacement therapy options, such as nicotine gums, patches and lozenges you can use to help you through the hardest times. Other quit aids that can help include a plant-based natural health product called cytisine, and prescription medications like bupropion or varenicline. Combining certain quit aids, such as nicotine gum along with a nicotine patch, can nearly triple your chances of quitting.

Seek expert advice
Whether you’re just starting to think about quitting, struggling to stick to your quit plan, or planning to try again, expert advice will help. Speaking with a trained counsellor has been shown to almost double your chances of success. You can access free and confidential expert advice and counselling through your local quit line – by phone, online or through text.

Reward yourself
You’re taking on a big and important change. So, it’s worth motivating yourself with rewards along the way. The rewards can be something small, like treating yourself to a special meal or using the money you’ve been saving to splurge on a date night with your partner or an event with friends. You could also set aside the savings for something even bigger, like a trip or a new car. And for further reinforcement, regularly remind yourself that you’re improving your health every day, week and month you go without a cigarette.

Find more advice at canada.ca/quit-smoking.