Quit with Confidence: Deciding to quit

Reasons for smoking

When you think about becoming smoke-free, what's holding you back? You may have reasons for why you started and continue to smoke. You may feel it helps you relax, gives you energy, or helps you deal with stress. Smoking could also be something that you share with others in social settings.

Reasons to quit smoking

Health effects of smoking

Smoking is the leading preventable cause of premature death and disease worldwide. ^{Endnote 1}

Every time you smoke a cigarette, it harms your health. When a cigarette is burned, you become exposed to the addictive substance in the tobacco, nicotine, as well as harmful chemicals that are created through the burning process, including carbon monoxide and other chemicals that cause cancer (carcinogens). All people who smoke are at increased risk for:

Cardiovascular diseases

Cardiovascular disease can cause damage to your heart and blood vessels. People who smoke are at an increased risk of coronary heart disease, stroke, and other cardiovascular issues including narrowing of blood vessels (veins and arteries), blockages in the legs, and high blood pressure. ^{Endnote 2}

Respiratory diseases

Respiratory disease can cause damage to your airways and lungs. The respiratory diseases associated with smoking are often grouped together and referred to as Chronic Obstructive Pulmonary Disease (COPD), which includes chronic bronchitis and emphysema. Cigarette smoking is connected to an increased risk of respiratory symptoms, including coughing, phlegm, wheezing, and difficult or laboured breathing (dyspnea).

Certain types of cancer

Smoking can cause cancer in many parts of the body, including the lungs, liver, and colon. ^{Endnote 2} For people living with cancer or those who have survived cancer, continuing to smoke makes treatment less effective and increases the risk of death from cancer. ^{Endnote 2}

Other health issues

Smoking causes other health issues including eye disease, diabetes, and rheumatoid arthritis.^{Endnote 2} Smoking can also negatively impact your immune system, increasing the risk of respiratory infections. ^{Endnote 2}

Smoking can negatively impact reproductive health including preterm birth, stillbirth, birth defects, and infertility. ^{Endnote 2}, ^{Endnote 3} Smoking can also be associated with erectile dysfunction. ^{Endnote 2}

Early death

Smoking causes a decline in overall health and increases risk of premature death. ^{Endnote 2}

Short and long-term health benefits of quitting

It is never too late to quit smoking. Everyone, no matter their age or situation, can experience the benefits of quitting. Remember, even if you are living with a chronic health condition, quitting can help to improve your treatment outcomes and quality of life.

20 minutes after quitting

Your blood pressure drops to a level similar to that of before your last cigarette. ^{Endnote 3}

8 hours after quitting

The level of carbon monoxide (a toxic gas) in your blood drops to normal. ^{Endnote 3}

24 hours after quitting

Your risk of having a heart attack starts to drop. ^{Endnote 3}

2 weeks to 3 months after quitting

The airways in your lungs relax and you can breathe easier.

1 to 9 months after quitting

You cough less and your lungs are even stronger. ^{Endnote 4}

1 year after quitting

Your added risk of coronary heart disease is half than that of someone who smokes.

5 years after quitting

You have the same chance of having a stroke as someone who does not smoke. ^{Endnote 4} Your risk of getting mouth, throat, oesophagus, and bladder cancer is halved. ^{Endnote 5}

10 years after quitting

Your risk of getting lung cancer is about half. ^{Endnote 5}

15 years after quitting

Your risk of coronary heart disease is similar to that of someone who does not smoke. ^{Endnote 4}

It's not just about your health

Beyond improving your overall health and wellbeing there are other reasons, including social and environmental benefits, to quitting smoking.

For me

• Quality of life: When you quit, you will begin to feel some benefits immediately, while others may take some time. Some benefits you may notice include a better sense of taste and smell, being able to take deeper breaths, and having more energy. ^{Endnote 4}
• Save money: Money spent on cigarettes can really add up.

For Others

• Second-hand smoke: By quitting smoking, you won't have to worry about exposing family, friends, and others around you to second-hand smoke. Second-hand smoke exposure can lead to a range of poor health effects, including an increased risk of respiratory illnesses, lung cancer, coronary heart disease, and sudden infant death syndrome (SIDS). ^{Endnote 6}
• Social life: As smoking rates continue to decline in Canada ^{Endnote 7}, people are becoming less comfortable with being exposed to tobacco smoke due to its harmful effects.

The Environment

• Land and Water Damage: Growing and producing tobacco involves significant amounts of deforestation. ^{Endnote 8} Agrochemicals, like pesticides and fertilizers, are also used in this process. These chemicals harm the land and water and make it difficult to grow food crops. ^{Endnote 8} Quitting smoking will help improve biodiversity and the use of land and water.
• Pollution: Tobacco product waste, like cigarette butts, make up the highest form of global pollution. In fact, between 25-40% of all litter comes from tobacco product waste. ^{Endnote 9} Quitting smoking will lessen the impact of litter polluting the land and oceans.

Your reasons for quitting smoking

Think about what motivates you to want to quit smoking. You may want to make changes to your health, family, finances, or overall quality of life. If nothing comes to mind right away, that's okay! This means that you should take some time to reflect on your reasons for quitting smoking. We have provided some common examples below.

Reflection Activity

Think about your own personal reasons to quit smoking. Write clear statements that are meaningful and motivating to you. Remember that there are no wrong answers. Once you have written down your personal reasons, set SMART goals to motivate you.

Specific: What do you want to do? Be specific about what you want to accomplish by answering the questions 'what', 'who' and 'why'.

Measurable: How will you measure your progress? Using action words will help you measure your progress.

Achievable: Is this goal relevant and do-able? Are you willing and able to work towards achieving this goal?

Relevant: Is this goal important to you? Why do you want to achieve this goal?

Timely: Pick a timeframe that is realistic and will allow you to accomplish your goal.

Here is an example of a SMART goal:

I will not smoke after I eat breakfast [Specific & Measurable] by showering [Achievable] as soon as I'm done eating starting March 1^st [Timely] to help me start the day smoke-free [Relevant].