Smoking and Nicotine Cessation

Quitting smoking and other inhaled nicotine use is one of the best investments in your future. It is never too late to quit.

When you stop smoking:

• you improve your health and increase your life expectancy,
• you lower your risk of 12 types of cancers,
• you slow the progression of your lung disease, and 
• you reduce the effects of second-hand smoke to those around you.

20 minutes after quitting
Your heart rate and blood pressure returns to your normal

12 hours after quitting
Your blood carbon monoxide level returns to normal

48 hours after quitting
Your sense of smell and taste begin to improve

2 weeks after quitting
Your circulation and lung function begin to improve

1 to 3 months after quitting
Your cough and breathing problems begin to improve

1 year after quitting
Your risk of heart disease is reduced by half 

5 years after quitting
Your risk of throat, esophagus or bladder cancer is reduced by half. Your risk of cervical cancer (in women) and stroke drop. Your risk of having a stroke is the same as for a non-smoker

10 years after quitting
Your risk of dying from lung cancer is reduced by half 

15 years after quitting:
Your risk of heart disease becomes equal to that of a non-smoker

Addiction is complex. Understanding your addiction and knowing your triggers can help you plan for the challenges of quitting, as well as appreciate and celebrate your steps to success. To address addiction, consider the three links that bind you to smoking and nicotine use.

Physical addiction

Nicotine is an addictive substance. Nicotine releases a chemical called dopamine in your brain that makes you feel good. Your body craves feeling good. When that feel-good response to nicotine wears off after a long night’s sleep, a full day of work or a flight, your body lets you know that it's time for more nicotine.

People with a strong physical addiction to nicotine may benefit from nicotine replacement therapy (NRT) to help them gradually overcome their dependence. 

Mental addiction

Smoking is often associated with daily routines, for example having a cigarette with a cup of coffee, after a meal, or when watching the news. The connection that ties activities to smoking is a form of mental addiction. Mental addiction also refers to the emotions that prompt your desire to smoke - stress, loneliness or even joy.  

Changing your daily routines and finding different emotional coping strategies help to minimize mental addiction to nicotine.  

Social addiction

Certain social situations can lead people to smoke together. This may be a way to connect with a new social group, a common thread that connects you to old friends, or an end-of the day way to relax with a friend or partner. 

Social support is equally important when you quit smoking. Finding people who support you in quitting, and talking with them regularly, has helped many to be successfully in their efforts to quit.

Common triggers

Know your triggers: mornings, coffee, watching television, driving, stress, phone calls, boredom, meals, alcohol, a comfortable chair, loneliness, gatherings. Can you name some more?

Understanding when and why you smoke or use nicotine is an important step in the quitting process. The Take Action section in this module allows you to track your daily habit, as well as your triggers. 

First, consider when and why you smoke or use nicotine. Try to recognize your trigger(s). Are they physical, emotional and/or social. Listing your reasons for smoking as well as your motivations for quitting is a healthy start to a successful quit plan. 

Make a plan

Choose two or more proven quit-smoking methods. Here are some options:

• List your motivations for quitting
• Find support: in-person, telephonic or online support
• Get the support of family and/or friends, or a certified respiratory educator
• Use non-prescription nicotine replacement therapy (NRT) like nicotine gum, lozenges, inhalers or patches
• Ask a member of your healthcare team about prescription medications to help you quit
• Avoid places where you habitually smoke and people that you habitually smoke with (for some time)

Using both NRT and a counselling program (group or individual) increases your likelihood of quitting permanently. Talk with your healthcare provider, pharmacist or certified respiratory educator about programs and resources in your area. 

The Canadian Lung Association is one of the partner organizations behind Smoke Free Curious, a site that features a wide range of proven tools and resources to help you quit. 

• Find resources in your area on the Quit Map  
• Order free NRT  
• Speak to a quit coach by calling 1-866-366-3667 (toll free)
• More tools and resources 

Pick a day

Quitting is a personal challenge. Whether you decide to gradually cut back or quit all in one day ("cold turkey"), the choice is yours. There is no perfect way or perfect day. Consider low-stress times when you can avoid physical, mental or social triggers. Circle the day on your calendar and do not accept reasons to back out. 

Be prepared

• Nicotine suppresses appetite. Be prepared with healthy snacks.
• Nicotine relieves stress, but so does walking, singing or humming.
• Nicotine, like caffeine, is a stimulant. Be ready for low moods and low motivation. Remember this is temporary.
• Get rid of all nicotine items in your home, car and work environment
• Wash your ashtrays, clothes and jackets to get rid of the smell.
• Keep distractions for your mouth, hands and mind available while at home, in the car and at work.
  • Sugar-free gum and candies, toothpicks and/or straws. 
  • Puzzles, puzzle books, fidget items and hobbies can occupy your thoughts and hands.
• Choose your ways of coping, like positive self-talk, calling a friend, listening to music or using a relaxation website or app.
• Reward yourself every time you defeat a craving.

Celebrate your successes

All milestones are monumental.

• Celebrate 1 day, 3 days, 1 week
• Celebrate 3 weeks. That’s 21 days of being a nicotine free, long enough to break a habit!
• Celebrate 3 months. That’s a big one as it's the average timeframe for people to truly quit.
• Every day that you are a non-smoker or non-nicotine user, is a day you should celebrate.

Think positive

Look for the good in situations, even the slip-ups. You have learned something that you should plan ahead for, or something that you should avoid. Revise your quit strategies and try again. Plan for a reward with your unspent smoking dollars. 

Get some extra support

Have a quit buddy to join you in quitting; or select a friend who has quit to support you through challenging times. Choose your support people carefully. Make sure your friend understands that criticism is not helpful when you are trying to quit. 

Walk it off

Adding exercise helps to calm cravings and calm "slip-up guilt".

Review your motivations for quitting and renew your commitment to yourself.