Thanks for subscribing!
You will now receive future content from Lyra Health.
Breaking free from nicotine is one of the toughest challenges many people face, but the benefits of quitting smoking are truly life-changing. With the right support you can reclaim your health, boost your energy, and improve your well-being.
“Quitting smoking is one of the hardest challenges you can face, but it’s also one of the most courageous,” said Smita Das, MD, PhD, MPH, vice president of psychiatry and complex care for Lyra Health. “Every time you’re able to resist a puff of a cigarette or vaping device, you get a step closer to reclaiming your health and your life. The journey is certainly tough, but we have effective strategies and solutions to get through it.”
Key benefits of quitting smoking for good
Everyone knows that quitting smoking is a good thing, but let’s dive into some specific reasons to quit smoking for your physical, mental, social, and financial health.
#1 Physical benefits of quitting smoking
Better heart health
An important benefit of quitting nicotine is that it boosts heart health. Quitting smoking improves blood flow and reduces your risk of heart disease and stroke, helping you feel more energized as your organs and muscles get more oxygen.
“What a lot of people are surprised about is that even stopping smoking for a day can impact your heart health immediately. Everything from blood pressure, heart rate, and carbon monoxide levels normalizing to circulation improving—these are benefits that people can feel in just days,” said Dr. Das. “What’s even more surprising is that the risk of heart disease can return to that of someone who doesn’t smoke. I remind people who think it’s too late to quit that they can have incredible gains, extend their life, and improve their quality of life. Those small steps add up to something truly powerful.”
Improved breathing
You’ll breathe easier with less coughing, wheezing, and shortness of breath, while lowering your chances of serious lung diseases like COPD, emphysema, and lung cancer.
Less illness
A stronger immune system is another benefit of quitting smoking. You’ll fight off infections like colds and the flu more effectively and you’ll heal faster from illnesses and injuries.
Better dental health
Quitting smoking significantly cuts your risk of gum disease, tooth loss, and oral cancers, and also gives you fresher breath.
Healthy skin
The benefits of stopping smoking also extend to your skin. When you quit smoking, you’ll have healthier skin, and cuts or wounds heal faster without the toxins from smoke.
Longer life
Maybe the biggest benefit of quitting smoking is that it can add years to your life by drastically reducing the risk of lung, throat, mouth, esophagus, and bladder cancers.
“It’s true that smoking remains the leading preventable cause of death and we need to do more to support those looking to quit so they can live longer. Quitting is not just about surviving—it’s about thriving,” said Dr. Das. “The added years as well as improved quality of life mean more moments with loved ones, more adventures, and a body that can carry you through them with strength and vitality.”
#2 Mental benefits of quitting smoking
Research finds that mental health benefits of quitting smoking include:
- Fewer anxiety and depression symptoms (though smoking may seem calming at first, it increases anxiety over time)
- Lower chance of developing anxiety and depression for those who quit smoking compared to those who continue
- Lower stress levels
- Improved concentration and sleep
- A more positive outlook and better overall emotional health
“Benefits to mental health are not always top of mind or obvious to people who smoke,” said Dr. Das. “When someone quitting smoking is not consumed by the anxiety, sleep, and mood changes associated with the cycle of withdrawal, it can be liberating—and over time can be associated with other mental health gains too.”
#3 Personal benefits of quitting smoking
More free time and control
Without the need to step outside for a smoke, you’ll have more time for hobbies, family, or other things you enjoy. Many people feel smoking controls their lives. Quitting means more free time and reclaiming control.
Confidence
Quitting smoking is a major achievement, and each day you stay smoke-free is a reminder of your strength.
Better social interaction
Without the worry of smelling like smoke or excusing yourself for a cigarette, you’ll feel more present and relaxed in social situations, improving your relationships.
Setting an example
Quitting smoking shows loved ones that change is possible. Your strength and determination might inspire someone else to take the same step.
#4 Financial benefits of quitting smoking
Saving money
By not buying a pack of cigarettes a day, you can save over $3,000 a year or $30,000 after just 10 years of smoking.
Lower medical costs
Another financial benefit of quitting smoking is that you may spend less on health care because of fewer smoking-related illnesses.
What happens when you stop smoking
When you stop smoking, you may experience nicotine withdrawal, but these symptoms will pass. Common withdrawal symptoms include cravings, increased appetite, irritability, trouble sleeping, mental fog, physical discomfort (such as headaches or coughing), and fatigue as your body heals. These effects lessen over time as your body adjusts to being nicotine-free.
A few key steps can make it easier to manage nicotine withdrawal symptoms:
- Distract yourself – Have a pre-planned strategy. Keeping busy and practicing mindfulness can help take your mind off cravings.
- Stay hydrated – Drinking plenty of water helps flush toxins from your system and may reduce cravings.
- Eat healthy – Nutritious snacks, especially crunchy options like carrots or raw nuts, can help manage appetite changes while keeping your hands and mouth busy.
- Exercise – Regular physical activity boosts your mood, improves sleep, and helps with weight management. Even simple activities like walking or light chores can release tension and ease irritability.
- Relax – Deep breathing, meditation, or yoga can help reduce stress, irritability, and feelings of restlessness.
- Good sleep hygiene – A consistent sleep schedule and avoiding caffeine or large meals close to bedtime can improve sleep quality. If medications to help you quit smoking are affecting your sleep, consult your health care provider.
- Get professional help – Like other addictive substances, tobacco changes your brain chemistry in a way that makes it extremely difficult to quit smoking and manage withdrawal without medical or mental health support. Fortunately, there are many places to turn for help these days, including workplaces, so be sure to ask your employer if your benefits include a smoking cessation program.
“Lyra created Nicotine Quitline because we recognize that quitting isn’t just a personal challenge—it’s a journey that impacts every aspect of a person’s life, including their work,” said Dr. Das. “Employers understand that when their team members are healthier, both mentally and physically, productivity increases, absenteeism decreases, and they foster a culture that cares about its people.”
How Nicotine Quitline Works
- Reach out to our specialized team, who will take the time to understand your unique goals and provide essential education.
- Together, you’ll develop a personalized quit plan tailored to your history with tobacco, current usage, and motivations for quitting.
- Our team will send you carefully curated resources to support your journey.
- You’ll receive between-call support to ensure help is available whenever you need it.
- After completing six sessions with our team, we’ll provide official documentation verifying your participation.
How to stop smoking
#1 Set a quit date
Choose a specific day to quit and mark it on your calendar. This gives you a clear target and time to prepare.
#2 Identify your triggers
Recognize the situations, emotions, or habits that trigger your urge to smoke, and plan how to avoid or cope with them.
#3 Create a support system
Let friends, family, and co-workers know you’re quitting and ask for their support. Consider joining a support group or finding a quit-smoking buddy.
#4 Remove smoking reminders
Get rid of cigarettes, vapes, lighters, ashtrays, and anything else that reminds you of smoking. Clean your home and car to remove the smell of smoke.
#5 Consider nicotine replacement therapy (NRT)
Ask your physician about nicotine patches, gum, lozenges, or other NRT options to help manage withdrawal symptoms and reduce cravings.
#6 Look into prescription medications
Talk to your doctor about medications that can help reduce cravings and withdrawal symptoms.
#7 Stay active
Keep your hands and mind occupied with activities, hobbies, or tasks that distract you from the urge to smoke.
#8 Develop coping skills
Learn healthy ways to cope with stress, such as deep breathing exercises, meditation, yoga, or physical activity.
#9 Change your routine
Adjust your day to break associations with smoking. For example, take a different route to work or change where you drink your coffee.
#10 Reward yourself
Celebrate milestones, such as one day, one week, or one month smoke-free. Use the money saved from not buying cigarettes or vapes to treat yourself to something special.
#11 Focus on the benefits of quitting smoking
Keep a list of the benefits of tobacco cessation such as better health, more energy, and saving money to motivate you during tough times.
#12 Seek mental health support
Of the 28.3 million adults who smoke, one-third struggle with a mental health condition. A counselor can help you quit and also identify if there are any underlying causes like mental health conditions contributing to smoking.
Put your health and well-being first
While quitting smoking can be difficult, the right support makes all the difference. You don’t have to do this alone—there are tools, resources, and experts like Lyra here to support you on this journey.
You can quit smoking. We can help.
Learn more about the power of Nicotine Quitline
By
The Lyra Team
30 of September 2024 - 7 min read
Mental health tips
Stay in touch and get the latest blogs
