If you don't smoke don't start

If you smoke quit

If you don't quit change

For Canadians who need help to quit smoking or need tips on how to talk to their friends, colleagues, and loved ones on how to quit- we’ve compiled some resources to help you start the process of unsmoking your world.

The benefits of quitting

Quitting smoking cigarettes is the best choice you can make. You’ll notice the benefits within the first hour.

Woman looking confident
Woman looking confident

Immediate Benefits of Quitting

In the first 20 minutes after putting your cigarette out, your blood pressure and pulse will return to normal.

Within the first day of quitting smoking cigarettes, your risk of heart attack will start to drop.

After two weeks without smoking, your circulation will increase.

Couple smiling
Couple smiling

Long Term Benefits of Quitting

Within the first 9 months of quitting you’ll notice that you cough less and breathe better.

A year after putting your cigarette out, your risk of smoking related heart disease and stroke is cut in half.

By the time you reach your 5th year without smoking, your risk of a stroke is just the same as someone who hasn’t smoked.

And in 10 years, your risk of lung cancer drops significantly.

15 years after you make the decision to stop smoking cigarettes, you have almost the same risk of heart disease as that of a non-smoker.

With all these health benefits, take your first step to unsmoking your life, not just for yourself but for your loved ones too.

Tips to quit smoking

Quitting smoking can be difficult, but with the right tools you can unsmoke your life.

Here are some tips to help you quit smoking.

Make sure you talk to your doctor or a licensed professional to determine a plan that is right for you and help you along your journey.

outstretched Arms

Supporting a smoker who’s quitting

It’s important to remember that you cannot make a friend or loved ones give up smoking cigarettes.

In order for effective and long-term change, the decision to quit has to be theirs. If they do decide to stop smoking, you can be there to offer support and help facilitate the process.

First and foremost, talk to them about their plan to quit, their triggers and how they feel they might need your help. It is important to avoid judgement and negativity as they plan their smoke-free life.

offering a helping hand

You can help overcome cravings by encouraging the smoker in your life to pursue other activities with you or join them when they decide to take up a hobby to occupy their mind. In addition, you can help prepare their environment to be a smoke free one by removing cigarettes, lighters, ashtrays and other smoking paraphernalia that might trigger or distract them as they embark on changing their life.

If a loved one relapses, don’t make them feel guilty. You can continue to offer support and celebrate the time that they went without cigarettes and encourage to continue their smoke-free journey.


There are a plethora of resources to help you on your journey to quit. Find helplines in your region below connecting you with trained professionals ready to help you quit smoking cigarettes.

Canada Wide

British Columbia






Newfoundland and Labrador

Prince Edward Island

New Brunswick

Nova Scotia


Northwest Territories


The world is changing - It’s time to change with it.

It’s possible to rid Canada of cigarettes by 2035, but all of us will have to work together to get there!