What are the benefits of quitting smoking?

When you quit smoking, this is what happens to your body, after:

• 20 minutes, your blood pressure and heart rate drop
• 8 hours, carbon monoxide levels drop to normal and your oxygen levels increase
• 48 hours, your chances of having heart attack decrease, sense of taste and smell begin to improve
• one to 9 months, your coughing and shortness of breath decreases
• 5 years, your stroke risk is reduced to that of a non-smoker
• 10 years, your risk of dying from lung cancer is reduced to half that of someone who still smokes

Things to do while you are thinking of quitting:

1. Tracking your cigarettes will help to increase your awareness of routines, when you smoke and how much you smoke.
2. Make list of pros and cons - see pros and cons resource sheet.
3. Change your routines   For example: Go for a walk after eating instead of having a cigarette or get up and have a shower instead of having a cigarette.
4. Cut back : Cut out the cigarettes that are easiest first.  When you reach for a cigarette stop and ask yourself “Do I really need it?” and wait 5 to 10 minutes. 
5. Plan to have less cigarettes in your day, only carry those with you and don’t get more. 

Planning your Quit

Nicotine is very addictive and quitting can be a tough process. Research shows your best chance of quitting comes with support and medication. 

• There are many ways that your body will respond to not getting nicotine on a consistent basis.  These withdrawal symptoms will last for several weeks and lessen with time. It is important that you plan for these symptoms in advance so that you know how to respond.
• Pick a quit date. Choose a good day and mark it on your calendar but remember there will not be a perfect day to quit.
• Plan to reward yourself.
• Think about strategies for coping with urges. For example, use the four Ds:
• Delay having a cigarette when you get the urge
• Distract yourself until craving is gone 
• Drink water to keep your hands busy 
• Deep breath to relax

• Find support -  Help is available through many local, national and international services. Counseling with a certified respiratory educator combined with smoking cessation medication will greatly increase your chances of quitting.

Websites

• Health Canada has developed web pages and printable handouts to help those considering quitting smoking
• AlbertaQuits provides three different platforms to access information, tools and support for smoking cessation
• Smoke-Free Calgary is a coalition of organizations , invested in the tobacco reduction effort, working towards a tobacco-free Calgary