{"id":5798,"date":"2026-05-01T00:12:04","date_gmt":"2026-05-01T00:12:04","guid":{"rendered":"https:\/\/development.website\/nic-hit-development\/?p=5798"},"modified":"2026-07-03T04:31:43","modified_gmt":"2026-07-03T04:31:43","slug":"comment-batir-un-plan-pour-arreter-de-fumer","status":"publish","type":"post","link":"https:\/\/development.website\/nic-hit-development\/fr\/comment-batir-un-plan-pour-arreter-de-fumer\/","title":{"rendered":"Comment b\u00e2tir un plan d&#8217;arr\u00eat tabagique qui tient vraiment la route"},"content":{"rendered":"\n<h4 class=\"wp-block-heading\"><strong>Pourquoi un plan change tout<\/strong><\/h4>\n\n\n\n<p>Il y a une diff\u00e9rence importante entre d\u00e9cider d&#8217;arr\u00eater de fumer et \u00eatre pr\u00eat \u00e0 arr\u00eater de fumer. Les deux comptent, mais c&#8217;est l&#8217;un d&#8217;eux qui fait vraiment la diff\u00e9rence au troisi\u00e8me jour, quand les envies atteignent leur pic, ou au douzi\u00e8me jour, quand un d\u00e9clencheur familier vous prend par surprise.<\/p>\n\n\n\n<p>Les recherches montrent de fa\u00e7on constante que les fumeurs qui entament une tentative d&#8217;arr\u00eat avec un plan structur\u00e9 r\u00e9ussissent plus souvent que ceux qui comptent sur la volont\u00e9 seule. Non pas parce qu&#8217;ils sont des personnes plus fortes, mais parce qu&#8217;ils sont mieux pr\u00e9par\u00e9s.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u00c9tape 1 \u2014 Fixez une date d&#8217;arr\u00eat pr\u00e9cise<\/strong><\/h4>\n\n\n\n<p>Choisissez une date dans les deux prochaines semaines. Pas \u00ab bient\u00f4t \u00bb. Une date pr\u00e9cise que vous pouvez inscrire dans un calendrier et \u00e0 laquelle vous vous engagez.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u00c9tape 2 \u2014 Identifiez vos d\u00e9clencheurs<\/strong><\/h4>\n\n\n\n<p>Avant votre date d&#8217;arr\u00eat, dressez la liste de vos cinq situations tabagiques les plus pr\u00e9visibles. Pour chaque d\u00e9clencheur, notez une alternative pr\u00e9cise et concr\u00e8te que vous ferez \u00e0 la place.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u00c9tape 3 \u2014 Choisissez votre aide \u00e0 l&#8217;arr\u00eat<\/strong><\/h4>\n\n\n\n<p>D\u00e9cidez avant votre date d&#8217;arr\u00eat si vous allez utiliser un produit de TRN et lequel. L&#8217;avoir en main d\u00e8s le premier jour est particuli\u00e8rement important dans les 72 premi\u00e8res heures.<\/p>\n\n\n\n<p>Sant\u00e9 Canada a autoris\u00e9 des produits de TRN, gomme de nicotine, mini-pastilles et vaporisateur buccal, disponibles sans ordonnance. Votre pharmacien peut vous aider \u00e0 identifier le bon format et la bonne dose, sans frais.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u00c9tape 4 \u2014 B\u00e2tissez votre r\u00e9seau de soutien<\/strong><\/h4>\n\n\n\n<p>Dites \u00e0 au moins une personne en qui vous avez confiance que vous arr\u00eatez de fumer et demandez-lui sp\u00e9cifiquement son soutien.<\/p>\n\n\n\n<p>Enregistrez ces num\u00e9ros avant votre date d&#8217;arr\u00eat :<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ligne pancanadienne \u2014 Sant\u00e9 Canada : 1-866-366-3667<\/li>\n\n\n\n<li>T\u00e9l\u00e9assistance pour fumeurs (Soci\u00e9t\u00e9 canadienne du cancer) : 1-877-513-5333<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u00c9tape 5 \u2014 Pr\u00e9parez votre environnement<\/strong><\/h4>\n\n\n\n<p>Dans les 24 \u00e0 48 heures avant votre date d&#8217;arr\u00eat, retirez les cigarettes, briquets et cendriers de votre domicile, voiture et lieu de travail. Devoir quitter activement votre environnement pour obtenir des cigarettes ajoute une friction qui peut faire toute la diff\u00e9rence.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u00c9tape 6 \u2014 Planifiez sp\u00e9cifiquement les jours difficiles<\/strong><\/h4>\n\n\n\n<p>Les trois premiers jours sont les plus difficiles. All\u00e9gez votre horaire si possible. \u00c9vitez vos situations \u00e0 risque \u00e9lev\u00e9. Restez proche de vos ressources de soutien.<\/p>\n\n\n\n<p>Apr\u00e8s 72 heures, le sevrage physique aigu commence \u00e0 s&#8217;att\u00e9nuer. Les envies deviennent plus courtes, moins intenses et plus pr\u00e9visibles.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Votre plan aura besoin d&#8217;\u00eatre mis \u00e0 jour et c&#8217;est tr\u00e8s bien<\/strong><\/h4>\n\n\n\n<p>Votre premier plan d&#8217;arr\u00eat ne sera pas parfait. Quand quelque chose ne fonctionne pas, mettez le plan \u00e0 jour plut\u00f4t que de l&#8217;abandonner. Ajoutez les d\u00e9clencheurs non anticip\u00e9s. Remplacez les strat\u00e9gies qui n&#8217;ont pas tenu. Le plan est un outil et plus on l&#8217;utilise, plus il s&#8217;am\u00e9liore.<\/p>\n\n\n\n<div class=\"gb-element-8f6fffb7\">\n<div class=\"gb-element-7d2c736a\">\n<span class=\"gb-shape gb-shape-303d45c8\"><svg aria-hidden=\"true\" height=\"1em\" width=\"1em\" viewBox=\"0 0 448 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path fill=\"currentColor\" d=\"M448 360V24c0-13.3-10.7-24-24-24H96C43 0 0 43 0 96v320c0 53 43 96 96 96h328c13.3 0 24-10.7 24-24v-16c0-7.5-3.5-14.3-8.9-18.7-4.2-15.4-4.2-59.3 0-74.7 5.4-4.3 8.9-11.1 8.9-18.6zM128 134c0-3.3 2.7-6 6-6h212c3.3 0 6 2.7 6 6v20c0 3.3-2.7 6-6 6H134c-3.3 0-6-2.7-6-6v-20zm0 64c0-3.3 2.7-6 6-6h212c3.3 0 6 2.7 6 6v20c0 3.3-2.7 6-6 6H134c-3.3 0-6-2.7-6-6v-20zm253.4 250H96c-17.7 0-32-14.3-32-32 0-17.6 14.4-32 32-32h285.4c-1.9 17.1-1.9 46.9 0 64z\"><\/path><\/svg><\/span>\n\n\n\n<div class=\"gb-element-315cad40\">\n<p class=\"gb-text gb-text-7be985ee\"><strong><strong>Sources et r\u00e9f\u00e9rences<\/strong><\/strong><\/p>\n\n\n\n<p><a href=\"https:\/\/www.canada.ca\/fr\/sante-canada\/services\/tabagisme-et-tabac\/cesser-fumer.html\" target=\"_blank\" rel=\"noreferrer noopener\">Sant\u00e9 Canada Comment arr\u00eater de fumer<\/a>\u00a0<\/p>\n\n\n\n<p><a href=\"https:\/\/www.cancer.ca\/fr\/\" target=\"_blank\" rel=\"noreferrer noopener\">Soci\u00e9t\u00e9 canadienne du cancer Cr\u00e9er un plan d&#8217;arr\u00eat<\/a>\u00a0<\/p>\n\n\n\n<p><a href=\"https:\/\/www.cochranelibrary.com\/cdsr\/doi\/10.1002\/14651858.CD000146.pub5\/full\" target=\"_blank\" rel=\"noreferrer noopener\">Biblioth\u00e8que Cochrane Interventions pour la cessation tabagique<\/a>\u00a0<\/p>\n\n\n\n<p><a href=\"https:\/\/www.canada.ca\/fr\/sante-canada\/services\/tabagisme-et-tabac\/cesser-fumer\/services-provinciaux-territoriaux.html\" target=\"_blank\" rel=\"noreferrer noopener\">Ligne pancanadienne Sant\u00e9 Canada<\/a>\u00a0<\/p>\n\n\n\n<p><a href=\"https:\/\/www.teleassistancepourfumeurs.ca\/\" target=\"_blank\" rel=\"noreferrer noopener\">T\u00e9l\u00e9assistance pour fumeurs Soci\u00e9t\u00e9 canadienne du cancer<\/a>\u00a0<\/p>\n<\/div>\n<\/div>\n<\/div>\n\r\n\t\t\t<div id=\"daexthefu-container\"\r\n\t\t\t\tclass=\"daexthefu-container daexthefu-layout-side-by-side daexthefu-alignment-left\"\r\n\t\t\t\tdata-post-id=\"5798\">\r\n\r\n\t\t\t\t<div class=\"daexthefu-feedback\">\r\n\t\t\t\t\t<div class=\"daexthefu-text\">\r\n\t\t\t\t\t\t<h3 class=\"daexthefu-title\">Was this article helpful?<\/h3>\r\n\t\t\t\t\t<\/div>\r\n\t\t\t\t\t<div class=\"daexthefu-buttons-container\">\r\n\t\t\t\t\t\t<div class=\"daexthefu-buttons\">\r\n\t\t\t\t\t\t\t\r\n\t\t\t<div class=\"daexthefu-yes daexthefu-button daexthefu-button-type-icon-and-text\" data-value=\"1\">\r\n\t\t\t\t<div class=\"daexthefu-button-icon\">\r\n\t\t\t\t\r\n                <svg>\r\n                    <defs>\r\n                        <style>.thumb-up-cls-1{fill:#c9c9c9;}.thumb-up-cls-2{fill:#e1e1e1;}.thumb-up-cls-3{fill:#676767;}<\/style>\r\n                    <\/defs>\r\n                    <g id=\"thumb_up\">\r\n                        <path class=\"thumb-up-cls-2 daexthefu-icon-circle\" d=\"m24,3c11.58,0,21,9.42,21,21s-9.42,21-21,21S3,35.58,3,24,12.42,3,24,3m0-1C11.85,2,2,11.85,2,24s9.85,22,22,22,22-9.85,22-22S36.15,2,24,2h0Z\" \/>\r\n                        <g>\r\n                            <rect class=\"thumb-up-cls-3 daexthefu-icon-secondary-color\" x=\"10\" y=\"20\" width=\"6\" height=\"15\" rx=\"1.5\" ry=\"1.5\" \/>\r\n                            <path class=\"thumb-up-cls-1 daexthefu-icon-primary-color\" d=\"m30.57,9.06l-.49-.1c-.81-.17-1.61.35-1.78,1.16l-5.3,11.74c-.17.81,3.16,1.61,3.97,1.78l1.96.41c.81.17,1.61-.35,1.78-1.16l2.18-10.27c.34-1.61-.7-3.21-2.31-3.56Z\" \/>\r\n                            <path class=\"thumb-up-cls-1 daexthefu-icon-primary-color\" d=\"m38.17,20h-18.67c-.83,0-1.5.67-1.5,1.5v12c0,.83.67,1.5,1.5,1.5h16.27c.71,0,1.33-.5,1.47-1.21l2.4-12c.19-.93-.53-1.8-1.47-1.8Z\" \/>\r\n                        <\/g>\r\n                    <\/g>\r\n                <\/svg>\t\t\t\t\t\t<\/div>\r\n\t\t\t\t<div class=\"daexthefu-button-text\">Yes, it helped<\/div>\r\n\t\t\t<\/div>\r\n\r\n\t\t\t\t\t\t\t\t\t\t\r\n\t\t\t<div class=\"daexthefu-no daexthefu-button daexthefu-button-type-icon-and-text\" data-value=\"0\">\r\n\t\t\t\t<div class=\"daexthefu-button-icon\">\r\n\t\t\t\t\r\n                <svg>\r\n                    <defs>\r\n                        <style>.thumb-down-cls-1{fill:#c9c9c9;}.thumb-down-cls-2{fill:#e1e1e1;}.thumb-down-cls-3{fill:#676767;}<\/style>\r\n                    <\/defs>\r\n                    <g id=\"thumb_down\">\r\n                        <path class=\"thumb-down-cls-2 daexthefu-icon-circle\" d=\"m24,3c11.58,0,21,9.42,21,21s-9.42,21-21,21S3,35.58,3,24,12.42,3,24,3m0-1C11.85,2,2,11.85,2,24s9.85,22,22,22,22-9.85,22-22S36.15,2,24,2h0Z\" \/>\r\n                        <g>\r\n                            <rect class=\"thumb-down-cls-3 daexthefu-icon-secondary-color\" x=\"10\" y=\"13\" width=\"6\" height=\"15\" rx=\"1.5\" ry=\"1.5\" \/>\r\n                            <path class=\"thumb-down-cls-1 daexthefu-icon-primary-color\" d=\"m30.57,38.94l-.49.1c-.81.17-1.61-.35-1.78-1.16l-5.3-11.74c-.17-.81,3.16-1.61,3.97-1.78l1.96-.41c.81-.17,1.61.35,1.78,1.16l2.18,10.27c.34,1.61-.7,3.21-2.31,3.56Z\" \/>\r\n                            <path class=\"thumb-down-cls-1 daexthefu-icon-primary-color\" d=\"m38.17,28h-18.67c-.83,0-1.5-.67-1.5-1.5v-12c0-.83.67-1.5,1.5-1.5h16.27c.71,0,1.33.5,1.47,1.21l2.4,12c.19.93-.53,1.8-1.47,1.8Z\" \/>\r\n                        <\/g>\r\n                    <\/g>\r\n                <\/svg>\t\t\t\t\t\t<\/div>\r\n\t\t\t\t<div class=\"daexthefu-button-text\">Not really<\/div>\r\n\t\t\t<\/div>\r\n\r\n\t\t\t\t\t\t\t\t\t<\/div>\r\n\t\t\t\t\t<\/div>\r\n\t\t\t\t<\/div>\r\n\r\n\t\t\t\t<div class=\"daexthefu-comment\">\r\n\t\t\t\t\t<div class=\"daexthefu-comment-top-container\">\r\n\t\t\t\t\t\t<label id=\"daexthefu-comment-label\" class=\"daexthefu-comment-label\"><\/label>\r\n\t\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"daexthefu-comment-character-counter-container\">\r\n\t\t\t\t\t\t\t\t<div id=\"daexthefu-comment-character-counter-number\"\r\n\t\t\t\t\t\t\t\t\tclass=\"daexthefu-comment-character-counter-number\"><\/div>\r\n\t\t\t\t\t\t\t\t<div class=\"daexthefu-comment-character-counter-text\"><\/div>\r\n\t\t\t\t\t\t\t<\/div>\r\n\t\t\t\t\t\t\t\t\t\t\t<\/div>\r\n\t\t\t\t\t<textarea id=\"daexthefu-comment-textarea\" class=\"daexthefu-comment-textarea\"\r\n\t\t\t\t\t\t\t\tplaceholder=\"Type your message\"\r\n\t\t\t\t\t\t\t\tmaxlength=\"\r\n\t\t\t\t\t\t\t\t400\t\t\t\t\t\t\t\t\t\"><\/textarea>\r\n\t\t\t\t\t<div class=\"daexthefu-comment-buttons-container\">\r\n\t\t\t\t\t\t<button class=\"daexthefu-comment-submit daexthefu-button\">Submit<\/button>\r\n\t\t\t\t\t\t<button class=\"daexthefu-comment-cancel daexthefu-button\">Cancel<\/button>\r\n\t\t\t\t\t<\/div>\r\n\t\t\t\t<\/div>\r\n\r\n\t\t\t\t<div class=\"daexthefu-successful-submission-text\">Thanks for your feedback!<\/div>\r\n\r\n\t\t\t<\/div>\r\n\r\n\t\t\t","protected":false},"excerpt":{"rendered":"<p>Les gens qui ont un plan r\u00e9ussissent plus souvent que ceux qui comptent sur la volont\u00e9. Voici un guide \u00e9tape par \u00e9tape pour b\u00e2tir un plan d&#8217;arr\u00eat personnalis\u00e9 : date d&#8217;arr\u00eat, d\u00e9clencheurs, aide \u00e0 l&#8217;arr\u00eat, r\u00e9seau de soutien, et plus encore.<\/p>\n","protected":false},"author":2,"featured_media":5781,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_helpful_status":1,"footnotes":""},"categories":[65,68],"tags":[],"class_list":["post-5798","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-pour-commencer","category-soutien-aux-autres","generate-columns","tablet-grid-50","mobile-grid-100","grid-parent","grid-50"],"_links":{"self":[{"href":"https:\/\/development.website\/nic-hit-development\/fr\/wp-json\/wp\/v2\/posts\/5798","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/development.website\/nic-hit-development\/fr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/development.website\/nic-hit-development\/fr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/development.website\/nic-hit-development\/fr\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/development.website\/nic-hit-development\/fr\/wp-json\/wp\/v2\/comments?post=5798"}],"version-history":[{"count":0,"href":"https:\/\/development.website\/nic-hit-development\/fr\/wp-json\/wp\/v2\/posts\/5798\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/development.website\/nic-hit-development\/fr\/wp-json\/wp\/v2\/media\/5781"}],"wp:attachment":[{"href":"https:\/\/development.website\/nic-hit-development\/fr\/wp-json\/wp\/v2\/media?parent=5798"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/development.website\/nic-hit-development\/fr\/wp-json\/wp\/v2\/categories?post=5798"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/development.website\/nic-hit-development\/fr\/wp-json\/wp\/v2\/tags?post=5798"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}