Quitting Smoking

Why quit smoking?

• Does the need for tobacco control your lifestyle?
• Are you are worried about the environment?
• Are you are concerned about your appearance?
• Would you like to have more energy? Play better at sports? Live longer?
• One in 7 British Columbians smokes, and many want to quit.
• There are lots of good reasons to quit – starting with the harmful effects of smoking on your health. Tobacco kills almost 5,600 people each year in B.C. and causes illnesses such as heart disease, stroke, lung cancer, throat and oral cancer, and emphysema.
• You may also be concerned about the dangers of second-hand smoke for people around you, especially children. See the tip sheet on Second-hand Smoke .
• In addition to health benefits, if you smoke a pack a day, you can save thousands of dollars the first year by quitting!
  

Planning to quit
Quitting smoking is one of those life plans where you start to see and feel the benefits begin right away:

After 8 hours:
Carbon monoxide levels in your body drop.
Oxygen levels in your blood increase to normal.

After 2 days:
Your sense of smell and taste improves. You start to enjoy your food more.
Your risk of heart attack begins to decrease.

After 3 - 4 days:
Bronchial tubes relax and your lung capacity increases, making breathing easier.

After 2 weeks:
Blood flow improves; nicotine has passed from your body.

Within 2 weeks - 3 months:
Circulation improves, making walking and running easier; lung functioning increases by up to 30%.

Within 6 - 9 months:
You’ll experience less coughing, sinus congestion, tiredness and shortness of breath.

After 1 year:
Your risk of heart disease will be about half of what it would have been if you’d continued to smoke.

After 5 years:
Your risk of stroke will be substantially reduced; within 5 - 15 years after quitting, it becomes about the same as a non-smoker’s.

After 10 years:
Your risk of dying from lung cancer will be about half of what it would have been if you had kept smoking.
Your risk of cancer of the mouth, throat, esophagus, bladder, kidney and pancreas will also decrease.

Within 15 years:
Your risk of dying from a heart attack is equal to that of a person who never smoked.

Methods to help you quit

It’s important to make the right choices about how to quit. Different methods work for different people. Learn what options are available and how well they work. Then you can decide which method, or combination of methods, is best for you. Here are some ideas:

• QuitNow by Phone: Speaking to a counselor or someone who understands what you’re going through can be helpful. B.C. residents can get free, confidential counseling and other assistance from the Quitnow by Phone helpline (toll-free) at 1-877-455-2233. Quitnow by Phone is available 24/7 and services are available in 130 languages.
• Quitnow.ca is an Internet-based quit smoking service, available 24/7, free-of-charge to all British Columbians. It combines effective methods of quitting with an individualized program. The site offers online peer support, e-mail reminders and tips, and expert advice on quitting strategies. For more information visit Quitnow.ca.
• Medications to help with withdrawal: Medications can double your chances of quitting. While it is normal to still get withdrawal symptoms, medications can reduce the intensity of those symptoms. Speak to your healthcare provider about options.
  
• Nicotine replacement therapy (the Patch, nicotine gum): These non-prescription medications contain nicotine. You can reduce the amount of nicotine gradually and handle withdrawal symptoms more easily.
• Bupropion SR (Zyban): This medicine reduces the urge to smoke for some people. It is not for everyone. Pregnant women, people who have seizures, people with eating disorders, and people who drink heavily should not use it. You can get this medication with a doctor's prescription.
• Hypnosis and acupuncture: Some people feel that hypnosis and acupuncture have helped them quit smoking, although there’s no firm evidence that either is effective.
• Cold turkey: This is the term for quitting using willpower alone. It works for some people, but not everyone. Evidence shows support can assist smokers in successfully quitting.
  

Getting ready to quit

• Staying motivated. Make a list of the reasons you want to be a non-smoker. The more personal the list, the better. Keep the list handy as a reminder.
• Picking your quit day. Try for something no more than 3 weeks away so you don't lose your motivation. Look for a time when you’ll have support, and no unusual stresses. Remember, there is no perfect time, so pick your day to quit now.
• Picking your method. Choose the method(s) you are going to use to help you quit smoking. Getting support. Most people find it helps to have people to talk to for support. Make a list of people and phone numbers.
• Managing triggers. Think about what situations make you want to smoke, and plan how you will cope with each one.
• Managing withdrawal. Learn what to expect, and how you can make it better. For example, irritability is a common withdrawal symptom, and deep breathing helps many people cope with this symptom.