Please refer to chinese version.
Smoking Hazards and Cessation
Benefits of Quitting Smoking
20 minutes later
Blood pressure, heart rate and pulse restored to the level before the last cigarette
12 hours later
The CO level in blood drops to normal range
48 hours later
Sense of smell and taste restored
2-12 weeks later
Circulation and lung function improved
1-9 months later
Coughing and shortness of breath reduced
1 year later
Risk of Coronary Heart Diseases is 50% lower than smokers’
5 years later
The mortality rate of lung cancer is 50% lower than usual smokers’
10 years later
Risk of lung cancer falls to about half that of a smoker and the risk of cancer of the mouth, throat, esophagus, bladder, cervix, and pancreas decreases
15 years later
Risk of Coronary Heart Diseases is same as non-smokers
Quitting Preparation
- Identify your reason(s) to quit (e.g. health, planning to have baby)
- Set a quit day (e.g. you or your loved ones’ birthday, anniversary)
- Be determined and tell your family and friends about your decision
- Avoid smoking triggers (e.g. avoid staying at places where people smoke)
- Before the quit day, gradually reduce the no. of cigarette per day. Reduction methods could be:
- Time-based (e.g. I won’t smoke during lunch break)
- Location-based (e.g. I won’t smoke at home)
Quitting Tips
- Starting from your quit day, throw away all the cigarettes, ashtrays and lighters
- As nicotine is highly addictive, the withdrawal process is not pleasant. Withdrawal symptoms include feeling tired, cough, cigarette craving and insomnia. Fortunately, most withdrawal symptoms will slowly fade out after the first week of quitting
- When tobacco craving occurs,
- Delay: count silently from 1 to 10, and remind yourself the benefit of quitting
- Distraction: wash your face, have some snacks, listen to music, chat with friends
- Deep Breath: take a few deep breaths can relief pressure and boost your concentration
- Drink Water: try to put a few pieces of lemon in warm water, it can give you a refreshing feeling
- When someone invites you to smoke,
- Say in a determined and firm voice, “No thanks, I quitted”
- Find a reason to leave
- Have a Balanced Diet
- Avoid drinking, as alcohol might lower your self-control ability
- Avoid consuming caffeine, as it may elicit your tobacco craving
- Your sense of taste and smell will recover after you quit, and your appetite will improve. Avoid eating too much
- Eat at least two servings of fruits and three servings of vegetables every day
- Reorganize your living style
- Have regular exercise and enough sleep everyday
- Cultivate new interests and habits
- Avoid staying at places where people smoke
- Stay Optimistic
- Being optimistic is a choice
- Handle your stress properly, cigarette is not a way out
- Reward yourself
- Save the money you used to buy cigarettes and buy yourself a gift later
Other Smoking Cessation Services in Hong Kong and related Websites
Department of Health
Integrated Smoking Cessation Hotline：1833 183
The Tobacco and Alcohol Control Office of the Department of Health
Tobacco and Alcohol Control Office, Department of Health, 11/F, AIA Hong Kong Tower, 734- 738 King's Road, North Point, Hong Kong (Exit C of MTR Quarry Bay Station)
Tel︰
(852) 2961 8823Email︰
tobaccocontrol@dh.gov.hkWebsite︰
https://www.tco.gov.hkWISE - Smoking Cessation Program for Women in Workplace
4/F, 61 Lung Kong Road, Kowloon City
Tel︰
(852) 2272 9828Tung Wah Group of Hospitals Integrated Centre on Smoking Cessation
Council on Smoking and Health
Unit 4402-03, 44/F, Hopewell Centre, 183 Queen's Road East, Wanchai, Hong Kong
Tel︰
(852) 2838 8822Fax︰
(852) 2575 3966Email︰
enq@cosh.org.hkWebsite︰
http://www.smokefree.hk/Youth Quitline (The University of Hong Kong)
Pok Oi Smoking Cessation Service using Traditional Chinese Medicine
Tel︰
(852) 2607 1222Smoking Cessation Project for Ethnic Minorities and New Immigrants