Quitting Smoking


Benefits of quitting

Quit smoking now and you will see the benefits! By quitting smoking, you can:

  • Reduce the risk of suffering from fatal diseases caused by smoking
  • Save money from buying cigarettes
  • Protect your family against hazards of secondhand smoke
  • Smell fresh and build up a healthy image

Physical recovery starts shortly after you quit smoking:

  • In 20 minutes, blood pressure and heart rate drop to normal
  • In 12 hours, the carbon monoxide level in blood drops to normal
  • In 2 to 12 weeks, circulation and lung function improve
  • In 1 to 9 months, coughing and shortness of breath decrease
  • In 1 year, chance of having coronary heart disease is cut in half
  • In 5 to 15 years, risk of stroke is reduced to that of a non-smoker
  • In 10 years, risk of dying from lung cancer is about half that of a smoker
  • In 15 years, risk of coronary heart disease is that of a non-smoker

Method of Quitting

You may quit smoking in a number of ways, such as going cold turkey, joining smoking cessation services and using medications. It takes determination and perseverance as well as a healthy lifestyle for one to quit smoking successfully.

Preparation before quitting:

  • Make yourself clear about the reason(s) of quitting
  • Set a quit day and enlist support from family and friends
  • Try to cut down the number of cigarettes smoked before quit date

Beginning from quit day:

  • Refrain from smoking completely, not even one puff
  • Discard all cigarettes, ashtrays and lighters
  • Avoid staying in places where people smoke
  • When someone offers you a cigarette, tell him/her firmly that you have quit smoking and take the initiative to advise him/her to quit


You may also refer to the wesite of the Tobacco and Alcohol Control Office – Department of Health.