Stages of Change

Have you heard many times that you should stop, but you’re not even thinking of doing anything about it? If this is you, then you're in the pre-contemplative stage of quitting. In other words, you’re not ready to quit.

You may have tried to quit before and feel discouraged or believe you’re too hooked to ever stop. Even hearing about the health benefits of quitting doesn’t change your mind.

Even if the time isn’t right for you to make a change, there might be some information on MyHealth.Alberta.ca for you. Read Not ready for change? to learn about checking in with yourself and how to know when the time is right. You can also learn ‘How to lessen harm when you don’t want to quit’.

Just remember, you can come back to AlbertaQuits anytime to continue your journey.

Do you find yourself thinking about quitting soon (maybe in 6 months or even less), but you’re not actively searching for information or support right now? If so, you’re in the contemplative stage of quitting.

At this stage, you may feel open to getting information about tobacco use and vaping. You’re becoming more aware of the impact it has on you. Tobacco use or vaping seems like a problem that will take determination to overcome. You think about the things that might stop you from quitting—but you’re also starting to feel like it might be worth the effort. You may even be getting the confidence to imagine yourself changing.

Go to MyHealth.Alberta.ca to read about ‘Deciding when it’s time for you to quit smoking’. You’ll see information about finding your reasons to quit and choosing a time that is right for you.

When you feel ready to take the next step towards quitting, come back to AlbertaQuits for information to get you prepared!

You’re actively making plans to quit. You’re collecting information, feeling motivated to learn the skills to successfully quit, and may be gathering gear and supplies to take your first steps. In fact, you might have made some changes already, like smoking fewer cigarettes. Even if you haven’t taken any of those steps, that’s okay. You’re in the right place to get ready to stop.

Read Building a Quit Plan to learn about the steps you can take at this stage of your journey. Knowing what to expect and being prepared for any challenges will help you feel in control and ready to successfully quit. Let’s get started!

This is it, where all your preparation to quit comes into play. You're no longer using tobacco or vaping products and you’re carrying out your quit plan. You’ve stocked up on healthy snacks and have activities to keep yourself distracted. You’re using short-term rewards to stay motivated and find yourself turning to family and friends to keep going. You’re doing everything you can to stay quit, but you need support to stay on track. You’re in the action stage of quitting.

Supporting your quit

Quitting is hard, but you don’t have to do it alone. There are many supports to help you stick with your quit.

• Talk to a counsellor at the AlbertaQuits helpline. FREE for all Alberta residents, it's open from 8am to 8pm, 7 days a week. Call toll-free at 1-866-710-7848.
• Register for QuitCore, a FREE virtual or in-person group support program that provides Albertans (18+) with the tools and skills they need to quit using tobacco. View upcoming groups here then ask a counsellor at the AlbertaQuits Helpline to sign you up.
• Reach out to your doctor or other healthcare provider for one-to-one tobacco counselling.

• Sign up for AlbertaQuits by Text. It's a FREE 3-month text messaging program that delivers motivational messages, advice and tips to your cell to help you quit. Text the word ABQUITS to number 123456 to register.

• If you’re experiencing a lot of withdrawal symptoms talk to your pharmacist. They can help make sure the quitting medications you're using are right for you.

MyHealth.Alberta.ca also has a Quitting Now section with information to help you stay on track and read about common quitting challenges you may have like triggers, cravings and slip-ups.

You've learned to expect temptations to use tobacco or vape and you’re able to handle them. You use new ways of coping with stress, boredom, and social pressures instead of reaching for a cigarette or vape device. Even though you may have had a slip along the way, you’ve learned from those experiences and are now more determined than ever to stay tobacco and vape-free. Congratulations, you’re officially in the maintenance stage of change!

Continuing your success

Even after you’ve been tobacco and vape-free for a while, cravings and triggers are still real. Reach out to those who supported you when you first quit. Friends and family can help you stay quit for good.

If you’re feeling like you need more:

• Create a group on your favourite social media outlet to talk to others who've gone through the journey to quit and celebrate each other’s milestones.

If you’re worried about relapse:

• Talk to a counsellor at the AlbertaQuits helpline. FREE for all Alberta residents, it's open from 8am to 8pm, 7 days a week. Call toll-free at 1-866-710-7848.
• Read Preventing Slips or Relapses and other information available on MyHealth.Alberta.ca.

Being tobacco and vape-free for good is a journey – it’s normal for there to be bumps in the road. You may go back and forth between the stages and that's okay. Just remind yourself of all the progress you’ve made and that your end goal is worth it. You’ve got this!