BE TOBACCO FREE
RESOURCES TO HELP YOU
Washington State Quit Line:
Spanish Quit Line
Chinese (Cantonese/Mandarin): 1-800-838-8917
Deaf and hard of hearing
American Lung Association
Free, interactive, online smoking cessation program, Freedom From Smoking®, available 24 hours a day.
Group Health Cooperative
Free & Clear Quit for Life ® Cessation program for adult and youth Group Health members:
Class info: (800) 992-2279
Naval Hospital, Bremerton
Active duty and retired military and their family members can meet with a tobacco cessation specialist to develop a cessation plan.
(800) 404-4506 Tricare
American Cancer Society
Become an Ex: Free tools, resources, information & exercises to help you quit.
NSTEP® National Spit Tobacco Education Program: For smokeless tobacco users, offered by the Oral Health America Program.
Website with links to state and national resources, free materials and quitting advice from the National Cancer Institute and its partners.
What happens when you quit
Quitting smoking is the single most important thing you can do for your health. It’s never too late. After you smoke that last cigarette, your body begins a series of changes that continue for years:
- After 20 minutes, your blood pressure, pulse and the temperature of your hands and feet return to normal.
- After 8 hours, the levels of oxygen and carbon monoxide in your blood drop to normal.
- After 24 hours, your chance of having a heart attack decreases.
- After 48 hours, your nerve endings start re-growing and your ability to smell and taste improves.
- Between 2 weeks to 3 months, your circulation improves, and walking becomes easier because your lung function increases up to 30 percent.
- Between 1 to 9 months, you’ll have less coughing, sinus congestion, fatigue, and shortness of breath. Your overall energy will increase. Your lungs will work better, reducing your chance of infections like colds or flu.
- After 1 year, your risk of heart disease reduces to half that of a smoker
- After 5 years, your risk of dying from cancer in your lung, mouth, throat or esophagus reduces by 50%; your risk of stroke starts reducing to that of a non-smoker.
- After 10 years, your risk of dying from cancer in your lung reduces to that of non-smokers and your risk of cancer in your mouth, throat, esophagus, bladder, kidney and pancreas continues to decrease.
- After 15 years, your risk of heart disease reduces to that of a non-smoker.
For healthcare providers – help your patients quit
Washington State Department of Health Chronic Disease Training & Outreach Center
Training, mentoring and technical assistance for health care providers.
The Virtual Office of the Surgeon General*
Tobacco cessation guidelines. New findings about the latest drugs and counseling techniques for treating tobacco dependence.