This National Non-Smoking Week, the Lung Health Foundation invites you to to reflect, learn, and support one another on the path toward better lung health. Whether you currently smoke, are thinking about cutting back, or have already started your quit journey, this week is about encouragement—not pressure.
Everyone’s relationship with smoking is different. Understanding the “why,” knowing the benefits of change, and having access to the right supports can make a big difference. And guess what? We’re here for you all along the way!
Why Do People Smoke?
People smoke for many reasons, and those reasons are often tied to real-life experiences:
- To feel relaxed or manage stress
- For social connection or out of habit
- To improve focus or concentration
- To help manage weight
- Due to peer pressure or routine
If any of these resonate with you, you’re not alone. What matters most is knowing that support is available whenever you’re ready to make a change.
The Health Benefits of Reducing or Quitting
The body begins to heal quickly after reducing or stopping smoking. Even small steps can lead to meaningful improvements:
- Within 8 hours: Carbon monoxide levels drop and oxygen levels improve
- Within 48 hours: Heart attack risk decreases; taste and smell improve
- Within 72 hours: Breathing becomes easier
- Within 6 months: Less coughing, congestion, tiredness, and shortness of breath
- Within 1 year: Risk of a smoking-related heart attack is cut in half
Every step forward counts.
Understanding the Risks of Nicotine
Nicotine affects both the brain and the body.
In the brain:
- Triggers dopamine release, reinforcing dependence
- Can disrupt memory and concentration
- Affects brain development in youth
In the body:
- Raises heart rate and blood pressure
- Suppresses immune function
- Can cause dizziness, nausea, and headaches at high doses
For youth, dependence can develop quickly, and nicotine can impact emotional regulation, learning, and mental health. That’s why early support matters.
Ready to Reduce or Quit? Here Are Some Helpful Steps
There’s no “one-size-fits-all” approach to quitting. Try what feels right for you:
- Identify your personal reasons for reducing or quitting
- Create a quit plan that fits your lifestyle
- Quit with a friend or family member
- Use a quitline or online peer support
- Explore mental health supports if stress or anxiety play a role
- Consider nicotine replacement therapy (NRT) or prescription options
Support works best when it’s tailored to your needs.
Coping With Cravings
Cravings can be uncomfortable, especially at first—but they don’t last forever. Here are some gentle strategies that may help:
- Remind yourself that cravings often pass in minutes
- Drink water to help clear mucus
- Try deep, slow breathing
- Take breaks when days feel busy
- Move your body in ways you enjoy
- Rest when you need to
- Snack on crunchy foods like fruits, veggies, or popcorn
- Limit caffeine if it increases restlessness
Be kind to yourself. Progress isn’t always linear, and that’s okay.
Resources to Support You
Whether you prefer self-guided tools or one-on-one support, there are many free, trusted resources available:
For individuals:
With support:
For youth:
You don’t have to have it all figured out during National Non-Smoking Week
Change doesn’t have to happen all at once. Whether you’re just curious, actively quitting, or supporting someone else, your efforts matter.
National Non-Smoking Week is about hope, health, and helping each other breathe easier—today and in the future.
If you’re ready to take the next step, connect with us!
