The Benefits of
Quitting Smoking
Smoking is a very expensive habit. Have you ever considered the amount of money that you
spend on smoking? Find out for yourself with this cost calculator:
how many packs per week X cost per pack X 52 weeks X number of years smoking = Total cost
________ X ____________ X __52___ X _________ =
What else could you buy with that amount of money?
If I stopped smoking I would be able to spend that money to:
1. Example: Go on vacation.
2.
3.
4.
5.
6.
Most importantly, by quitting smoking, you can save your health.
Think of the possibilities of being a healthier person. What would being healthy and living
longer enable you to do?
Becoming a healthy, smoke free person would enable me to:
1. Example: Spend more time doing activities with my children.
2.
3.
4.
5.
6.
Understand Your Reasons for Smoking
In many instances we think we need a cigarette. However, can you think of situations where you
don’t think you need a cigarette, but smoke anyway? You probably smoke in instances where
you do not have a craving. More importantly, can you think of healthier ways of responding to
the reasons for your smoking? For instance, if you are smoking because you are bored, what
could you do instead of smoking?
I smoke because:
What I plan to do instead of smoking:
1. Example: I’m bored.
Example: Take a walk.
2.
3.
4.
5.
6.
Remember Your Top Good Reasons for Quitting
Why have you chosen to quit? Keeping these reasons in mind will motivate you by reminding
you of your goals and purpose. A great way to keep your reasons to quit smoking fresh in your
mind is to write down your top 5 reasons for quitting smoking on a small cue card. Carry this
card with you everywhere you go and glance at it when you need a reminder to stay on track.
My most important reasons for quitting smoking:
1.
2.
3.
4.
5.
6.
Dealing with the cravings
Keep in mind that cravings will become less frequent over time and will decrease in length and
intensity. One of the most effective ways to deal with cravings is to be aware of them. You will
be surprised how short they really are. Remember, the craving will go away whether you have a
cigarette or not. If you find that focusing on the cravings does not help, try the opposite strategy.
Try to distract yourself as much as possible.
How I plan to deal with my cravings:
1. Example: Drink water.
2. Example: Talk with a friend to distract myself.
3.
4.
5.
6.
Withdrawal
Nicotine acts in the brain to increase the production of a chemical called dopamine. Dopamine
creates feelings of pleasure and calm. After extended periods of nicotine consumption our brains
become accustomed to the high levels of dopamine. When you stop smoking the brain is shocked
by the low levels of dopamine and alerts us to increase production. These “alerts” are what we
experience as withdrawal.
Symptoms of withdrawal include:
being irritable and grouchy;
tiredness;
hunger;
headache;
coughing more than usual;
becoming depressed;
trouble sleeping.
The good news is that we can re-train our brain to not depend on such high levels of dopamine.
Withdrawal symptoms become less frequent and intense and finally disappear after about 10
days of quitting smoking. In the meantime there are effective ways to deal with withdrawal:
-
Be sure to drink plenty of fluids including water;
-
Get plenty of sleep;
-
Relax – listen to music, have a hot bath, or meditate;
-
Distract yourself – become active, go hunting, visit with Elders, etc.;
-
Stay as busy as possible;
-
Take deep slow breaths in and out.
Dealing with social situations
Smoking is a social habit. If you smoke, it is likely that those around you smoke. You must be
prepared to refuse cigarettes from those around you. Prepare your responses ahead of time. “No
thanks” or “no thank you, I’m trying to quit” are perfectly acceptable. It’s best to be honest to tell
others that you are trying to quit.
What I will say when I am offered a cigarette:
1
2
3
4
5
Avoiding alcohol and caffeine
For smokers, having a cigarette when consuming coffee or alcohol is a common habit. When
attempting to quit smoking, it may be difficult to enjoy alcohol or coffee without experiencing a
nicotine craving. If you are someone who enjoys caffeine or alcohol while smoking, the best way
to avoid this temptation is to avoid alcohol and caffeine while trying to stop smoking. The urge
to smoke will be lessened considerably if these things are avoided.
Weight gain
Smoking speeds up the body’s metabolism (burning more calories) and nicotine acts as an
appetite suppressant. When you quit smoking you may eat more. Exercising can help reduce
your likelihood for weight gain. It can also help to reduce withdrawal symptoms and generally
make you feel better about yourself. Consider jogging, exercise classes, purchasing a gym
membership, or joining a sports league. Even taking small steps such as riding a bicycle or
walking where you might otherwise drive can make a big difference. You might want to consult
a doctor before engaging in vigorous exercise;. Start slow.
Tell friends and family you are ready to quit
Gaining the support of those around you can be invaluable. Not only will they encourage and
support you to stop smoking but you may also motivate them to do the same. Quitting smoking
gives you the opportunity to become a role model for those around you.
Relapsing
You may slip up and have a cigarette while trying to quit. Do not get discouraged or stop trying
if this happens. It may take the average smoker 8 to 10 tries before successfully quitting. Remind
yourself of how long you have been without a cigarette and your reasons for quitting. Keep in
mind the benefits you and those around you will enjoy from not smoking.
Quitlines
Quitlines are available in all provinces and territories and are free of cost. Trained professionals
can help you quit by developing a personalized plan for you, refer you to other services in your
community, and send you self-help materials. Whether you are a smoker, want to help a friend
stop smoking, thinking about quitting smoking or not, call the Quitline for your province.
Newfoundland and Labrador: 1-800-363-5864
New Brunswick and Nova Scotia: 1-877-513-5333
Prince Edward Island: 1-888-818-6300
Québec: 1-866-527-7383
Ontario: 1-877-513-5333
Manitoba and Saskatchewan: 1-877-513-5333
British Columbia: 1-877-455-2233
Yukon: 1-800-661-0408 (x 8393)
Nunavut: 1-866-877-3845
Northwest Territories: Call your public health unit, or 1-800-O-Canada