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THINKING ABOUT QUITTING TOBACCO
A cigarette has been put out on a flat stone table or bench. It is still smoking. There is a blurred, green, outdoor type of background
A smiling male service member tossing a pack of cigarettes into the trash

Quitting the use of any and all tobacco products at any time improves your health no matter how long you have been smoking. There are a variety of benefits ranging from immediate to long-term including cardiovascular, respiratory, cancer-related and reproductive benefits.

When you quit smoking, things begin to change.

Click on the timeline to reveal benefits

Circle on timelineMinutes
Image of EKG heartbeat line over a yellow arrow pointing down

Heart rate drops

Circle on timeline24 Hours
Image of a vial of blood over a yellow arrow pointing down

Nicotine level in blood drops to zero

Circle on timeline1-3 Days
Image of a cloud with the letters CO in it to represent carbon monoxide over a yellow arrow pointing down

Carbon monoxide level in blood drops to level of a non-smoker

Circle on timeline12 Months
Image of a coughing head over a yellow arrow pointing down

Coughing and shortness of breath decrease

Circle on timeline1-2 Years
Image of a heart with an explosion over the right upper corner, on top of a yellow arrow pointing down

Risk of heart attack drops sharply

Circle on timeline3-6 Years
Image of a heart with caution symboln over the right upper corner, on top of a yellow arrow pointing down

Added risk of coronary heart disease drops by half

Circle on timeline5-10 Years
Image of a lungs, on top of a yellow arrow pointing down

Added risk of cancers of the mouth, throat and voice box drops by half; risk of stroke decreases

Circle on timeline10 Years
Image of a head with mouth and throat highlighted, on top of a yellow arrow pointing down

Added risk of lung cancer drops by half after 10-15 years; risk of cancers of the bladder, esophagus and kidneys decreases

Circle on timeline15 Years
Image of a heart, on top of a yellow arrow pointing down

Risk of coronary heart disease drops to close to that of a non-smokers

Circle on timeline20 Years
Image of a man, arms raised in victory

Risk of cancers of the mouth, throat, voice box and pancreas drops to close to that of a non-smoker; added risk of cervical cancer drops by about half

When you quit smoking, things begin to change.
Minutes 24 Hours 1-3 Days 12 Months 1-2 Years 3-6 Years 5-10 Years 10 Years 15 Years 20 Years
Circle on timeline Circle on timeline Circle on timeline Circle on timeline Circle on timeline Circle on timeline Circle on timeline Circle on timeline Circle on timeline Circle on timeline

Click on the timeline to reveal benefits

Image of EKG heartbeat line over a yellow arrow pointing down

Heart rate drops

Image of a vial of blood over a yellow arrow pointing down

Nicotine level in blood drops to zero

Image of a cloud with the letters CO in it to represent carbon monoxide over a yellow arrow pointing down

Carbon monoxide level in blood drops to level of a non-smoker

Image of a coughing head over a yellow arrow pointing down

Coughing and shortness of breath decrease

Image of a heart with an explosion over the right upper corner, on top of a yellow arrow pointing down

Risk of heart attack drops sharply

Image of a heart with caution symboln over the right upper corner, on top of a yellow arrow pointing down

Added risk of coronary heart disease drops by half

Image of a lungs, on top of a yellow arrow pointing down

Added risk of cancers of the mouth, throat and voice box drops by half; risk of stroke decreases

Image of a head with mouth and throat highlighted, on top of a yellow arrow pointing down

Added risk of lung cancer drops by half after 10-15 years; risk of cancers of the bladder, esophagus and kidneys decreases

Image of a heart, on top of a yellow arrow pointing down

Risk of coronary heart disease drops to close to that of a non-smokers

Image of a man, arms raised in victory

Risk of cancers of the mouth, throat, voice box and pancreas drops to close to that of a non-smoker; added risk of cervical cancer drops by about half

BENEFITS OF QUITTING
Image of heartbeat on a monitoring device, EKG

Cardiovascular Benefits

  • Before or during early pregnancy: reduced risk for a small-for-gestational-age baby and reduced risk of preterm delivery
  • Early in pregnancy: eliminated adverse effects on fetal growth
  • During pregnancy: reduced risk of delivering a low birth weight baby
Service member doctor listening to the lungs of a service member with a stethoscope

Respiratory Benefits

  • Reduced risk of developing chronic obstructive pulmonary disease (COPD)
  • Slowed progression of COPD and reduced loss of lung function over time for those with existing COPD
  • Reduced coughing, sputum production and wheezing
  • Possible improved lung function, reduced symptoms and improved treatment outcomes among those with asthma
Two overlapping hands palms up and open holding a lavendar awareness ribbon on top of a gray weathered wood table

Cancer-related Benefits

Reduced risk of 12 different cancers:

  • Acute myeloid leukemia (AML)
  • Bladder
  • Cancer of the lung
  • Cervix
  • Colon and rectum
  • Esophagus
  • Kidney
  • Liver
  • Mouth and throat (oral cavity and pharynx)
  • Pancreas
  • Stomach
  • Voice box (larynx)

For cancer survivors, quitting may improve prognosis and reduce risk of premature death

Image of a woman's pregnany belly, her own hands placed on her stomach outlining the belly button in a heart shape

Reproductive Benefits

  • Reduced risk of disease and death from cardiovascular disease
  • Reduced inflammation
  • Improved HDL, or ‘good’, cholesterol
  • Sharply reduced risk of coronary heart disease within first two years of cessation
  • Reduced risk of disease and death from stroke
  • Reduced risk of abdominal aortic aneurysm
  • Possible reduced risk of atrial fibrillation, sudden cardiac death, heart failure, venous thromboembolism an peripheral arterial disease (PAD)
MAKING THE DECISION TO QUIT

When you decide to quit smoking, vaping and dipping, you are making a commitment to yourself. Making a plan to quit with your healthcare provider is important. You should plan for how to manage triggering situations and how to cope with the effects of quitting. It is also important to identify the why behind your decision to quit. Your why is your driving force and often aligns with your values.

Man holding two broken halves of a cigarette

Questions to Consider When Deciding to Quit.

  • What do I dislike about smoking, vaping and dipping?
  • What do I miss out on when I use tobacco?
  • How is smoking, vaping and or dipping negatively affecting my health?
  • What will happen to me if I continue to smoke, vape or dip?
  • How will my life improve when I quit?

Deciding when to quit is important, and preparing to quit is just as important as quitting itself. If you have a plan in place with a good understanding of what your path forward may be like, you have a better shot at being successful. Some things to consider when preparing to quit include tracking your tobacco use (e.g. when you crave smoking, vaping or dipping the most, your mood, triggers and number of cigarettes), scheduling a specific date to quit and creating a network of people for support.

The Positive Effects of Quitting Tobacco

We know quitting tobacco is hard. But the more you prepare yourself, the more likely you are to quit for good. Learn how to make and stick to a quit plan and how medications and other options can help you on your journey. Let’s get started!

SHARE YOUR DECISION TO QUIT WITH LOVED ONES

Telling those you care about that you want to quit smoking, vaping, dipping is an essential step. A strong support group can provide encouragement and accountability in your journey.

Sunset in the background, six people sit on top of a hill with their arms raised
  • Share your reasons for quitting with loved ones.
  • Ask loved ones to occasionally check in on your progress.
  • Ask loved ones to join you in tobacco-free activities.
  • Ask a loved one who also wishes to quit to be accountability buddies.
  • Ask loved ones that use tobacco to refrain from smoking, vaping and dipping around you or reduce your exposure to them when they use tobacco as much as possible.
  • Ask loved ones to not offer you any tobacco—such as a cigarette, cigar, vape or dip no matter what you say or do.
  • Ask for your loved ones’ patience as you navigate your quitting journey.

Quitting tobacco can be very difficult. Your brain has to get used to not having nicotine around and you have to get used to a routine that does not include vaping, dipping or smoking.

NICOTINE AND YOUR BRAIN
Dark haired woman with her hand on her chest looking like she is anxious

Nicotine changes how your brain works, making it difficult to quit smoking, vaping and dipping.

  • Nicotine is addictive and it triggers chemicals that make you feel good.
  • Some medicines that aid in tobacco cessation contain nicotine, using a step-down approach to quitting. This should be done with the help of your provider.

When you quit smoking, your brain can respond in a variety of ways. These are some symptoms of withdrawal:

  • Feeling anxious or upset
  • Difficulty concentrating
  • Trouble sleeping
  • Strong urge to dip, smoke or vape
  • General discomfort, restlessness

Reach out for help from your provider and loved ones as you work through withdrawal.

NICOTINE AND YOUR ROUTINE
Dark haired woman with her hand on her chest looking like she is anxious

Smoking, vaping and dipping can be a part of your routine that you may not recognize.

  • Normal breaks in your day that used to be filled with dipping, vaping and smoking, such as work breaks, talking on the phone, or hanging out with friends, may become more difficult once you quit.
  • Create a plan for managing these moments when you used tobacco.

Urges to vape, smoke and dip including unexpected experiences like stress, will arise.

  • Feelings and life events can trigger the desire to use tobacco. Create a plan with your provider to mitigate your urge to smoke, dip and vape during these times.
QUITTING RESOURCES
SmokeFree.gov logo

https://smokefree.gov/VET

YouCanQuit2 Logo

ycq2.org

CDC Logo

https://www.cdc.gov/tobacco/quit_smoking/how_to_quit/index.htm

CDC Logo

Call 1 800-QUIT-NOW (800-784-8669)
https://www.cdc.gov/tobacco/features/quitlines/index.html

Sources

https://smokefree.gov/quit-smoking/why-you-should-quit/why-do-you-want-to-quit

https://www.med.navy.mil/Portals/62/Documents/NMFA/NMCPHC/root/Health%20Promotion%20and%20Wellness/February%20-%20Heart%20Health/FOR%20YOU%20-%20SELF-HELP/whyDoYouSmoke.pdf

https://myhealth.alberta.ca/Alberta/Pages/When-you-are-not-ready-to-quit-tobacco.aspx

https://www.ycq2.org/how-to-quit-tobacco/thinking-about-quitting/

https://smokefree.gov/quit-smoking/why-you-should-quit/benefits-of-quitting

https://medlineplus.gov/ency/article/007532.htm

https://www.cdc.gov/tobacco/campaign/tips/quit-smoking/quit-smoking-medications/why-quitting-smoking-is-hard/index.html

https://www.nia.nih.gov/health/quitting-smoking-older-adults

https://60plus.smokefree.gov/quit-smoking-60plus/not-ready-to-quit

https://www.ycq2.org/

https://smokefree.gov/

https://www.veteranscrisisline.net/get-help-now/military-crisis-line/

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