Smoke-Free Motivation Meter

Smoking affects almost every organ and system in your body. The good news is, the minute you stop smoking, your body begins to heal and get stronger.

Cost of Smoking

Find the time since your last cigarette to see how your body is healing and how much money you’re saving.

  • Nicotine begins to leave your system, and blood pressure returns to pre-cigarette levels.

    $2.87 extra money to spend.

  • Carbon monoxide and oxygen levels normalize. Heart attack risk drops.

    $33 extra money to spend.

  • Sense of taste and smell is enhanced, and lung function can increase up to 30%.

    $234 extra money to spend.

  • Coughing, congestion, fatigue, respiratory infections and shortness of breath decrease.

    $937 extra money to spend.

  • Excess risk of coronary heart disease is one-half that of a smoker.

    $5,621 extra money to spend.

  • Stroke risk can be reduced to that of a non-smoker.

    $28,106 extra money to spend.

  • Risk of lung cancer drops to about half that of a smoker.

    $56,213 extra money to spend.

  • Risk of heart disease is that of a non-smoker.

    $84,319 extra money to spend.

*Based on a pack-a-day habit at the Manitoba average price of $16.73 per pack of 20 cigarettes.

How to Overcome Nicotine Withdrawal

Withdrawal is your body's response to being without the nicotine drug. Each person experiences withdrawal differently, however, it won’t last forever.

Here are some ways to cope with the most common symptoms of withdrawal.

  • Wait out the craving; they’ll likely just be a few minutes. Distract yourself with a walk or a call to a friend. Try nicotine replacement patches or gum.

  • Find a way to relax: take a hot bath, listen to soft music, stretch, go for a walk, get a massage.

  • Establish a consistent sleep routine, avoid caffeine and electronics before bedtime, and practice relaxation techniques like deep breathing.

  • Ensure you’re getting enough rest, maintain a balanced diet, and gradually increase your physical activity.

  • Break tasks into smaller, manageable steps. If you can, work a little less and take more breaks.

  • Eat healthy, balanced meals and snacks, drink lots of water, and always keep chewing gum on hand.

  • Get support from close friends and family, and consider professional counselling or therapy.