Smoke-free NOW Challenge Resources

Did You Know?
After Quitting For... Benefits Include...
8 hours
  • Carbon monoxide levels drop in the body
  • Oxygen levels in your blood return to normal
48 hours
  • Your chances of a smoking related heart attack start to decrease
  • Your sense of taste and smell begin to improve
72 hours
  • Breathing will start to become easier as bronchial tubes relax
  • Your lung function increases by 30%
2 weeks to 3 months
  • Your coughing, stuffy nose, tiredness and shortness of breath will start to improve
1 year
  • Your risk of smoking related heart attack is cut in half

Other great benefits include:

Significant financial saving, whiter teeth and fresher breath, healthier skin and fewer wrinkles, setting a better example for children, better air quality in your home or vehicle, and many more!

Write down your reasons to quit and share them with friends and family. Post them around your home or office to act as a reminder throughout your journey to quit!


Download the Smoke-free NOW support calendar 

Download the Nova Scotia Quit Guide and Start Living a Tobacco Free Life

Facebook Support Group


Tobacco Free Nova Scotia

Tobacco Free Nova Scotia is a personalized and non-judgemental support to help you quit and stay quit. All services are free and confidential and include a quit line, text-based and online chat with counselors. Call 8-1-1 or register online.

Doctor or Pharmacist

Your doctor or pharmacist is an excellent resource. You may want to consider trying nicotine replacement therapy (gum, patch, inhaler) or a prescription to help you quit and stay quit.


Freedom From Smoking

Freedom from smoking is an online quit program developed by the American Lung Association. It takes you through modules, each containing several lessons you are trying to complete, as you move through the program. This resource can be accessed anytime, day or night, on a schedule of your choosing.


Teen smokers can use this online quit program available from Health Canada.

Additional Resources

There are a number of quit smoking apps for iPhone and Android devices that can help you track your progress through your mobile device.

Examples include:

  • Smoke Free
  • Kwit
  • LIVESTRONG My Quit Coach
  • Craving to Quit
  • Quit Pro


Page Last Updated: 24/03/2022