You Can Quit Tobacco

You Can Quit Tobacco – And It’s Never Too Late

Quitting tobacco or nicotine isn’t easy—but it’s one of the best decisions you can make for your health, wallet, and future. Millions have done it—and you can too.

Common Barriers

• Nicotine withdrawal (peaks in 3–5 days, fades by 2–4 weeks)
• Weight gain (usually small and temporary)
• Stress relief (can be replaced with exercise, deep breathing, or hobbies)
• Fear of failure (most people try multiple times—each attempt brings you closer)
• “Too late for me” thinking (your body begins healing within minutes of quitting!)

Why Quit?

• Better health: Lower risk of heart disease, cancer, lung problems, and stroke
• More money: Save hundreds or thousands each year
• Look & feel better: Clearer skin, fresher breath, whiter teeth, more energy
• Breathe easier: Less coughing and more stamina

Healing Timeline

• 20 mins – Heart rate drops
• 12 hrs – CO levels normalize
• 2 wks – 3 mos – Lung & heart improve
• 1 yr – Heart disease risk cut in half
• 5–15 yrs – Stroke risk = non-smoker
• 10 yrs – Lung cancer risk halved
• 15 yrs – Heart disease risk = never-smoker

First Days & Weeks

Expect withdrawal symptoms—like irritability, cravings, and anxiety—but also know that your body begins healing immediately. Taste and smell improve, and breathing becomes easier.

Managing Stress

Tobacco cravings often spike during stress. Try physical activity, mindfulness, or connecting with others. Structure your day and set small goals to stay grounded.

Staying Quit for Life

Staying tobacco- and nicotine-free takes determination, but the long-term health, financial, and emotional benefits are well worth it.

Your Reasons Matter

“I want to be there for my kids.”
“I’m tired of feeling breathless.”
 “I want to live a long, healthy life.”

Write your reasons. Read them often. Post them where you’ll see them daily.

Need Help? You're Not Alone

• Call: 1-866-366-3667 (Find a Quit line in Ontario)
• Online Resources:
  1. Health Canada – Quit Smoking
  2. Canadian Cancer Society
  3. Smoke Free Curious
  4. Nicotine Anonymous
  5. WHO S.A.R.A.H. Tool

Quitting is a process—not a one-time event. Start today. You’ve got this. And you're not alone—support and resources are just a click away. Your future self will thank you.