For Canadians who smoke cigarettes, the mental health benefits of quitting shouldn’t be left out of the conversation.
By Lillian Domjancic, Lead of Tobacco Cessation Programs at the Canadian Cancer Society
Every May, mental health takes centre stage in Canada — from Mental Health Week to the conversations happening in workplaces, schools and homes. But as we rally around the importance of mental well-being, one evidence‑based factor for improving mental health is still too often left out of the discussion for people who smoke: the mental health benefits of quitting smoking.
We know the physical toll of smoking cigarettes. The Canadian Medical Association Journal recently reported that lung cancer is expected to be a leading cause of cancer‑related death in Canada in 2026. In fact, about 75 percent of lung cancer deaths in Canada are due to smoking tobacco. And according to data from the Canadian Community Health Survey, more than 3.6 million Canadians were still smoking as of 2024.
As a tobacco cessation expert at the Canadian Cancer Society, most of our Smokers’ Helpline clients reach out to us for physical health reasons first, like wanting to breathe easier or have more energy. Or they aren’t feeling well and have noticed a new unpleasant or concerning health impact. There isn’t much awareness about the link between quitting smoking and improved mental health, even though the connection between mind and body is often talked about.
A systematic review of 26 studies found that people who quit smoking experienced reductions in depression, anxiety and stress, along with improvements in positive mood and overall quality of life. Another review covering 102 studies and over 169,500 people linked quitting smoking with better mental health.
When people attempt to quit smoking, physical withdrawal struggles are significant. This is why medical aids combined with support services like Smokers’ Helpline can significantly increase success rates.
In my work with Smokers’ Helpline, we see that the withdrawal period is temporary, peaking in the first week after quitting smoking and reducing over two to four weeks. Once it passes, many people report feeling calmer, more emotionally steady and more engaged in life than they felt when they were smoking.
While in the short term, some people may notice things like low mood and irritability, as the body adjusts, stress hormones normalize and oxygen levels improve. This supports both physical and mental well-being. If symptoms persist beyond the estimated four-week mark, we recommend speaking with a healthcare provider for additional support.
For people looking to take their first step toward quitting smoking, the Canadian Cancer Society’s Smokers’ Helpline is collaborating with Nicorette as part of their Breathe Easy May challenge to help support people in living smoke-free.
The Nicorette Breathe Easy May challenge empowers people to quit smoking for 30 days with the goal of building momentum toward long-term success. Smokers’ Helpline provides free and confidential support to help people quit smoking by offering personalized tools and evidence-based information about overcoming tobacco addiction. And to help people in their quit journeys, Nicorette offers a range of nicotine replacement therapy options, including gums, sprays and lozenges, to help people manage their cravings.
Your smoke break is not a long-term stress solution
Throughout difficult withdrawal periods, it’s important to dispel the misconception that smoking helps manage stress or anxiety. What’s actually happening is a combination of brain chemistry and addiction.
When someone smokes, nicotine enters the brain within seconds and triggers the release of dopamine — a feel‑good chemical that can feel calming or focusing. That relief can feel real, but it’s mostly the brain getting a quick hit of nicotine and the body stepping out of withdrawal until the cycle starts again.
At the same time, smoking reduces oxygen levels in the blood and activates the body’s stress response, including higher heart rate, higher blood pressure and tense muscles. So, physiologically, stress is actually increasing.
Together, these elements can make it feel like smoking helps reduce stress, even though it’s perpetuating the stress cycle.
People who smoke deserve a full understanding of how smoking affects both physical and mental health — and access to credible support when they’re ready to make a change.
While unravelling the addiction to smoking cigarettes from regular daily activities will be hard, it is achievable with support.
Quitting smoking can be one of the most powerful steps a person takes for their overall well‑being. Understanding the mental and physical health benefits reminds us how much is possible when people are supported to take that first step toward a smoke‑free life.
Those looking for support can learn more at smokershelpline.ca and through initiatives like Breathe Easy May.
Lillian Domjancic is the Lead for Tobacco Cessation at the Canadian Cancer Society. With more than 25 years of experience supporting people through the Canadian Cancer Society’s Smokers’ Helpline and Talk Tobacco, she has worked directly with thousands of people on their quit journeys.
Photo: iStock
