There’s a certain smell that sticks with you. For me, it was cigarette smoke—thick in the air, lingering in the car, embedded in the walls of a bar my dad used to run. Back then, it was normal. Everyone smoked. You didn’t question it. But growing up in that environment, I didn’t just notice it—I absorbed it. And over time, it turned into something else entirely: a complicated relationship with smoking that I didn’t fully understand until much later.
Smoking is bad for your physical health — we know this. What I didn’t fully consider was the impact on mental health and the indirect effects on people who had never even smoked. Beyond realizing my dad’s addiction, what hit harder was what it did to the people around him.
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Years later, my mom developed lung issues, and her doctor told her something that stuck with me: despite never being the one smoking, the long-term impact of secondhand exposure had done more damage to her lungs than my dad’s. That was the first real wake-up call. There was more to understanding the impact of smoking and the challenge of quitting than I had realized — and I couldn’t help feeling I wasn’t alone.
Nicorette Breathe Easy May 30-day challenge
This month, Nicorette is launching its new Breathe Easy May 30-day challenge, in partnership with the Canadian Cancer Society’s Smokers’ Helpline, to give Canadians the information and resources they need to quit smoking. The challenge aims to inform Canadians about the mental and physical impact of smoking, while helping them take intentional first steps towards overcoming cigarette addiction for good.
According to Statistics Canada, approximately 3.6 million Canadians still smoked as of 2024, representing 11% of the population aged 18 and older. The numbers are hard to ignore – particularly for men who are more likely to smoke and use e-cigarettes than women, based on the research.
One of the most staggering statistics is this: Canada’s Tobacco Strategy data suggests tobacco use is responsible for roughly 46,000 deaths in Canada each year.
“Those aren’t just numbers,” says Lillian Domjancic, a Canadian Cancer Society tobacco cessation expert. “They’re parents, partners, co-workers and friends.”
And if there’s one thing my family’s experience made clear, it’s that smoking doesn’t just affect the person doing it.
“Secondhand smoke is a household risk and can cause real harm,” says Domjancic. “There is no safe level of smoke.”
Exposure doesn’t end when the cigarette is out. Smoke particles can linger in the air, cling to surfaces, and continue to impact others—especially children, who are more vulnerable due to their small lungs and developing immune systems. It’s a reality many people underestimate until it’s too late.
The mental health connection most people overlook
While it’s important to highlight the physical health issue of smoking addiction, the mental health side of the conversation is frequently overlooked.
Lillian Domjancic notes that many people reach out for support because they want to breathe better or have more energy—not necessarily because they’re thinking about mental health. But the connection is real.
“A large 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,” says Domjancic. “In addition to research, lived experience consistently shows that levels of stress, anxiety and depression often decrease, and people frequently report feeling calmer, more balanced and more emotionally steady.”
It’s worth noting that while Lillian Domjancic’s expertise is not mental health specifically, her work in tobacco cessation consistently highlights how closely the two are connected.
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Why quitting is harder than it looks
When my dad finally quit, it wasn’t because he casually decided to. It came after losing a close friend to lung cancer—watching someone deteriorate in a way that made the risks impossible to ignore.
He quit overnight.
But what followed wasn’t easy. The withdrawal was intense—mood swings, irritability, and tension. It took a toll not just on him, but on our family. It’s something I didn’t fully understand at the time, but looking back, it shaped a lot of how I viewed both addiction and quitting.
Lillian Domjancic says quitting smoking is about addressing the underlying addiction.
In addition, smoking is tied to routines—morning coffee, work breaks and social settings. Even when the physical withdrawal fades, those triggers remain.
That’s what makes it so difficult.
Like a lot of people, I eventually found myself in environments where smoking wasn’t just normalized—it was part of the culture. Early in my career, stepping out for a smoke break was how people connected. Deals were discussed, relationships were built, and over time, what started as occasional became habitual. It was also a perceived way to reduce stress.
Lilian Domjancic says when nicotine levels drop in people who smoke cigarettes, withdrawal can start to feel like stress or anxiety.
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“When the person smokes again, those symptoms temporarily ease. That relief can feel like the cigarette worked, when in reality it’s the body stepping out of withdrawal,” she added.
Smoking isn’t relieving stress—it’s creating a stressful withdrawal cycle.
Why support matters
One of the biggest misconceptions about quitting is that it’s something you have to do alone.
In reality, very few people succeed that way.
According to the National Library of Medicine and the Cochrane Library, it’s estimated that only 3–6% of people who smoke and try to quit without any assistance are successful. With support—whether that’s counselling, structured programs, or other tools—those numbers increase significantly.
“People don’t have to do it alone,” says Lillian Domjancic. “With the right support and a plan tailored to fit your needs, you can be successful.”
The power of 30-days
That’s where the Nicorette Breathe Easy May challenge comes in. The idea is simple: commit to 30-days.
“We know that during the first week and the first month, there is a lot to overcome,” says Domjancic. “Quitting for 30-days confirms you have the ability to continue on.”
And the benefits start sooner than most people think.
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According to the World Health Organization and the National Library of Medicine, people can expect the following health changes when they quit smoking:
- Within 20 minutes: heart rate and blood pressure drop
- Within 24 hours: risk of heart attack begins to decrease
- Within weeks: breathing becomes easier
- Within months: coughing decreases and lungs get stronger
The bottom line
Quitting doesn’t happen overnight. I’ve seen that firsthand—through my family, through my own experience, and through the moments that force you to take a hard look at what really matters.
But if there’s one thing I’ve learned, it’s this: you don’t have to be perfect—you just have to start.
“Take one step,” says Lillian Domjancic. “Any step. The only time is now.”
My own turning point
Despite everything I saw growing up, I didn’t avoid smoking completely.
In my early career, I gave in to the same social pressures—stepping out for cigarettes, especially in environments where it felt like a way to connect. Over time, it became more frequent, especially during nights out.
It wasn’t until my mom was diagnosed with cancer that things shifted again.
That was my moment.
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I made the decision to quit—and like many people, it wasn’t perfect. I still have moments where the cravings come back, especially in social settings. But having support and tools to manage those moments has made a difference.
And that’s something I wish my dad had access to when he went through it.
Join the Nicorette Breath Easy May challenge today
Join the Nicorette 2026 Breathe Easy May challenge and take the first step toward quitting smoking and improving your mental and physical health.
Visit Nicorette.ca and smokershelpline.ca for expert-informed tools and resources to support your quit-smoking journey.
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Throughout Breathe Easy May, follow @nicoretteca on Instagram to hear real stories from Canadians who have overcome smoking addiction with support from the Canadian Cancer Society’s Smokers’ Helpline.
WARNING: Nicorette contains nicotine. Nicotine is highly addictive. Only to be used by adults who are trying to quit smoking.
Created in partnership with Nicorette Canada. Editor's note: While this article has been developed in partnership with Nicorette, the life experience, perspective and opinion offered here is myown, shared to offer personal context and connection to the story, which has not been altered nor modified.
