Breathe easier with cessation resources
Quitting smoking and nicotine products is one of the most powerful steps you can take to improve your health. Within days of quitting, your circulation improves, your lungs begin to heal, and your risk for heart disease, stroke and cancer starts to decline.
Quitting isn’t easy, but it is achievable with the right tools, support and community. UW Medicine experts, campus programs and The Whole U resources are here to help you take the next step toward a smoke and nicotine-free life.
Why quitting matters
Tobacco use remains the leading cause of preventable disease in the United States, contributing to cardiovascular disease, cancer, respiratory illness and decreased immune function. But the benefits of quitting start almost immediately:
- Within 20 minutes, heart rate and blood pressure drop.
- Within 12 hours, carbon monoxide levels in the blood return to normal.
- Within weeks, lung function and circulation improve.
- Within a year, the risk of heart attack drops by half.
UW Medicine physicians explain that “it’s never too late to quit,” emphasizing that even lifelong smokers experience measurable health gains once they stop.
UW support for quitting
The University of Washington provides employees access to free or low-cost cessation programs through health benefits and wellness initiatives:
Washington State Quitline
A free and confidential service that connects users with quit coaches and resources to build a personalized quit plan. Visit www.quitline.com or call 1-800-QUIT-NOW (1-800-784-8669) to get started.
SmartHealth
Through UW’s wellness platform, participants can earn points and incentives for completing health programs — including tobacco cessation modules and stress management challenges. Learn more on the SmartHealth page.
UW Employee Assistance Program (EAP)
Offers one-on-one confidential counseling and referrals for employees trying to quit or manage nicotine dependence. Explore options at UW WorkLife – Employee Assistance Program.
UW Medicine Primary Care
UW clinicians can help you create a quit plan that fits your health history and preferences, including nicotine replacement therapy (patches, gum, lozenges) or prescription medications that reduce cravings.
Strategies for success
UW Medicine experts share evidence-based strategies to stay motivated and overcome setbacks.
Set a clear quit date
Choose a specific day within the next two weeks to begin. Tell family, friends or coworkers so they can support you.
Identify triggers
Notice when and where you crave nicotine; after meals, while driving, during stress or social gatherings. Plan alternatives, such as walking, stretching or deep breathing.
Replace the habit
Find healthy substitutes that satisfy the physical urge to smoke, like chewing sugar-free gum, drinking water or using a stress ball.
Manage stress
Nicotine can temporarily mask anxiety, so learning healthier coping tools is key. Visit our mindfulness and stress reduction pages for practical techniques to support emotional balance while you quit.
Celebrate milestones
Every smoke-free day is progress. Reward yourself with something positive, a walk, new book or dinner with friends. Track how far you’ve come.