STOP SMOKING FOR BETTER HEALTH–
TAKE THE FIRST STEP TODAY
AN INITIATIVE OF HUMAN RESOURCES IN PARTNERSHIP WITH THE WORKPLACE WELLNESS COMMITTEE
SUPPORTING
SOMEONE WHO
WANTS TO QUIT
SMOKING
Quitting smoking is a journey that individuals
do not need to go on alone. Before knowing
how to support someone who has decided to
quit, it is important to become familiar with
the evidence-based methods to help people
quit, understand nicotine dependence,
the reasons why individuals smoke and
some of the ways that you can support
someone during this challenging journey.
This information sheet focuses on some of
the most common myths associated with
quitting smoking and outlines strategies that
one can use to support individuals during
this journey. We encourage you to read the
various information sheets that are part of
the “Stop Smoking for Better Health – Take
the First Step Today” campaign to enhance
your knowledge of the smoking cessation
journey in order to better support someone
who wants to quit.
NICOTINE ADDICTION
Nicotine dependence is a known addiction
to tobacco products, or other products
containing the drug nicotine, such as
e-cigarettes or chewing tobacco. It involves
physical and psychological factors that can
make it more difficult to stop smoking/
using tobacco products. Nicotine releases
chemicals in the brain that create a euphoric
feeling that is common to addictive drugs.
This euphoric feeling is the primary driver for
the addiction, which may cause individuals
who smoke to have several cigarettes within
a day. Any addictive substance when stopped
can cause withdrawal symptoms. During
times of withdrawal, the individual will
experience cravings particularly when they
encounter their smoking triggers. During
these times, individuals will need support the
most.
For those trying to quit, being supported
by people around them increases their
chances of being successful. Anyone can
offer support - a parent, friend, partner or
co-worker. Your role as a supporter is not to
judge but to be there when help is needed, to
be supportive, caring and not confrontational.
MYTHS ABOUT QUITTING
Being aware of some of the common myths
associated with quitting smoking can be
helpful when supporting someone who
wants to quit smoking. The following are
some examples:
MYTH
#
1
Quitting smoking will
make me gain weight
Not all individuals who quit smoking
will gain weight. Individuals who are
moderate to heavy smokers may gain 5
to 10 pounds in the first 2 months after
quitting since smoking causes the body
to burn an additional 200 calories per day
(hamiltonhealthsciences.ca). You can help
address this myth by encouraging the person
to become more physically active and make
changes in their diet such as increasing their
intake of vegetables, fruits and whole grains
and reducing sugary products and fast foods.
The following resources may be of interest:
• UWindsor Human Resources Wellness
campaigns
uwindsor.ca/workplacewellness
• UnlockFood.ca
unlockfood.ca
• Canada’s Food Guide
food-guide.canada.ca
• Dietitians of Canada
dietitians.ca
MYTH
#
2
Quitting smoking will cost
me my social circle
Smoking is often considered a very social
activity. Quitting does not have to result in
losing friends and other individuals that
are part of one’s social circle. You can
help address this myth by encouraging
the individual to take the time to explain
to their friends/social circle the reasons
for wanting to quit and how they may be of
support during their journey. Encourage
the individual to focus on the opportunities
such as creating new non-smoking social
experiences with friends and family such as:
• Going for a walk and explore public parks
• Going out for a movie and dinner
• Hosting a smoke-free board game night
and serve healthy snacks
• Taking art, cooking or baking classes. This
can also help in creating new social circles
• Starting or joining a book club
FOR MORE INFORMATION GO TO
UWINDSOR.CA/WORKPLACEWELLNESS
Quitting smoking can have significant positive
effects not only on your health but also on the
wellbeing of others around you.
WORKPLACE
WELLNESS
STOP SMOKING FOR BETTER HEALTH–
TAKE THE FIRST STEP TODAY
AN INITIATIVE OF HUMAN RESOURCES IN PARTNERSHIP WITH THE WORKPLACE WELLNESS COMMITTEE
MYTH
#
3
Smoking helps me to
manage stress and
keep calm
People who smoke often say that they feel
less stressed after a cigarette, particularly
in times of increased stress. What people
actually feel is a decrease in their nicotine
withdrawal symptoms and they may also feel
less stressed because they have taken some
time away from their stressor. However,
smoking does quite the opposite, it increases
the heart rate, tightens blood vessels, tenses
muscles and allows less oxygen to reach
the brain. Encourage the individual to try
other healthier ways to manage stress. For
instance, going for a walk, meditating or
doing breathing exercises, etc.
MYTH
#
4
I have smoked for so long,
the damage to my health is
already done
Regardless of how long the person has been
smoking, benefits of quitting can be felt
almost immediately. Quitting smoking can
add years to their lives and improve their
quality of life. The chart below outlines some
of the health benefits. Share this information
to help them see how quickly the body
bounces back after quitting smoking.
(Source: Canadian Cancer Society, 2020)
STRATEGIES TO SUPPORT
SOMEONE WHO WANTS
TO QUIT
Quitting smoking is a major life change
which can be surrounded by stress, anxiety,
fears, worries and uncertainty. Below are
examples of some simple ways to support
someone who wants to quit.
WAY
#
1
Listen without
judgement
Being available to talk through concerns
and worries is key. The individual may want
to talk to you to distract themselves during
difficult times or to discuss challenges that
they may be facing in their quitting journey.
It is important to remember to withhold
judgement and personal biases to prevent
these from taking over the conversation.
Remember that you are there to support
them and not to put your beliefs and
judgements about smoking on the individual.
WAY
#
2
Address
their fears
Someone who smokes may have different
reasons why they cannot stop smoking. The
most critical are the fear of the unknown and
the fear of failure. Taking the time to help
them address such fears can enhance their
success at quitting. The fear of the unknown
may weigh heavily on their minds due to
witnessing the failed attempts of others
or perhaps their own previous relapses.
Assure them that it can take many attempts
to quit smoking successfully and not to get
disheartened by lapses or relapses. Let them
know that you will be there to support them
and celebrate each attempt to quit whatever
the outcome.
WAY
#
3
Help avoid
triggers
Triggers can be common places, activities,
emotions and even people that the person
associates with smoking and therefore
signaling to them to smoke. Some examples
of pattern triggers include:
• Drinking coffee
• Drinking alcoholic beverages
• Watching TV
• Taking a break at work
• Driving
• Inactivity
There are also many emotional triggers such
as feeling stressed, bored, lonely, anxious,
etc. and social triggers such as occasions
that typically include other people who
smoke.
Help the individual recognize and understand
their triggers in order to identify coping
mechanisms. For example:
• Change their routine –
drink coffee at a different time
• Find a replacement – chew gum
• Get moving – go for a walk
• Try activities to keep their hands busy –
squeeze a stress ball
• Listen to calming music
• Avoid places where people smoke
FOR MORE INFORMATION GO TO
UWINDSOR.CA/WORKPLACEWELLNESS
Quitting smoking can have significant positive
effects not only on your health but also on the
wellbeing of others around you.
WORKPLACE
WELLNESS
STOP SMOKING FOR BETTER HEALTH–
TAKE THE FIRST STEP TODAY
AN INITIATIVE OF HUMAN RESOURCES IN PARTNERSHIP WITH THE WORKPLACE WELLNESS COMMITTEE
SUPPORTING SOMEONE
THROUGH THE SLIPS
AND FALLS
Quitting may not often happen after a first
try, slips and falls will happen as part of the
quit journey. Remind the individual that these
are a normal part of the journey to quitting
and remind them that they don’t have to do
it alone.
BENEFITS
OF QUITTING
SMOKING
Source: Canadian
Cancer Society
(smokershelpline.ca)
Slip
Fall
Slip is an occurrence of smoking one
cigarette or taking a puff due to a moment
of weakness after quit day. Typically, the
person realizes that it was a mistake and will
continue their goal of quitting. Emphasize
that slips are common and reassure them
of their goal of quitting. Support their
commitment and remind them that mistakes
are part of the journey. Celebrate each
smoke-free milestone that they achieve such
as a day, a week and a month.
Falls, or relapses, are times when individuals
return to smoking after a quitting interval.
Remind them that they should feel proud of
the time they went without smoking and help
them reflect on the coping mechanisms that
helped them in the past to avoid triggers and
beat cravings. Encourage them to restart
quitting right away and not to give up on their
smoke-free goal.
8 HOURS
AFTER QUITTING:
3 MONTHS
AFTER QUITTING:
1 YEAR
AFTER QUITTING:
15 YEARS
AFTER QUITTING:
Carbon monoxide
levels decrease.
Oxygen levels
increase.
Blood circulation
improves, and
lung function
increases up to
30 per cent.
Risk of heart
attack decreases
by 50 per cent.
Risk of heart
disease decreases
to the level of
someone who has
never smoked.
20 MINUTES
AFTER QUITTING:
2 DAYS
AFTER QUITTING:
6 MONTHS
AFTER QUITTING:
10 YEARS
AFTER QUITTING:
Blood pressure
and heart rate
decrease.
Senses of taste
and smell
improve. Risk
of heart attack
decreases.
Coughing, fatigue,
shortness of
breath and
congestion all
decrease.
Risk of lung
cancer decreases
by up to 50 per
cent.
The benefits of quitting smoking are many. If you would like support to quit smoking, please visit smokershelpline.ca
FOR MORE INFORMATION GO TO
UWINDSOR.CA/WORKPLACEWELLNESS
Quitting smoking can have significant positive
effects not only on your health but also on the
wellbeing of others around you.
WORKPLACE
WELLNESS