Common quitting myths, debunked
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Quitting smoking cigarettes comes with enough challenges of its own, without hearing myths that may make it feel even harder. Some of these myths stop people from trying to quit in the first place, while others derail a quit attempt that was going fine. Here's what the evidence says, myth by myth.
Myth: Cutting down or switching to less harsh cigarettes lowers your risk
It seems like a logical middle step: fewer cigarettes, or a "lighter" brand, should mean less harm. But according to NSW Health, the drop in risk tends to be much smaller than most people expect.1 One reason for this is compensatory smoking: when a cigarette delivers less of what you're used to, you may end up inhaling more deeply or smoking it further down to get a similar hit, which can offset some of the potential benefit. For many people, this means their overall exposure to harmful chemicals doesn't change as much as expected, which is why a full quit attempt, with support if you need it, is a more reliable way to bring the risk down.
Myth: The addictive substance in tobacco is what causes all the harm from smoking
The addictive substance in tobacco is what keeps many people smoking and can affect the body in its own right (such as raising your heart rate and narrowing your blood vessels).2 However, most of the serious health risks associated with smoking, including cancers, heart disease and lung disease, are primarily linked to the thousands of other chemicals produced whentobaccois burned and inhaled.1,3
Understanding this distinction matters. While addressing dependance remains an important part of quitting, continuing to smoke cigarettes exposes people to many harmful substances beyond the one that drives addiction.
Myth: Quitting will make you pile on weight, so it's not worth it
Some weight gain is common after quitting smoking, but it's not usually as much as people assume. Better Health Channel reports that the average weight gain after stopping smoking is around four to five kilograms over five years, with most of it occurring in the first three months.4 A person would need to gain more than 40 kilograms above their recommended weight before that weight posed the same heart disease risk as continuing to smoke. 4 While some weight gain may happen, the health benefits of quitting far outweigh the risks associated with it.
Myth: Smoking helps you manage stress
It may feel like smoking helps manage stress in the moment, but the calm that follows a cigarette is usually just relief from the irritability and restlessness of withdrawal.3 In fact, people who smoke tend to report higher levels of stress than people who don’t.3 Quitting may feel harder in the short term while your body adjusts, but it tends to lower stress over time rather than add to it.
Myth: It's too late for your body to recover from the damage
No matter how long someone has smoked, or how many quit attempts they've had before, quitting still delivers a health benefit. The damage caused by smoking starts to improve quickly after quitting, no matter the age. 1 Every cigarette not smoked from here is one less exposure to harm and the body starts working in your favour as soon as you stop.
Myth: If you need support to quit, you haven't really succeeded
There's a persistent idea that quitting "properly" means doing it alone and that reaching for support is somehow cheating. The evidence says the opposite. Unassisted quit attempts succeed only around 3 to 5% of the time, while professional advice and support significantly improve the odds of quitting for good.5 Needing support isn't a sign of failure, it's simply another approach to your quit attempt.
Support is available
Quitting is rarely a straight line and having accurate information is only part of the picture. If you're ready to make a quit attempt, or you've tried before and want a different approach this time, speaking with a GP or healthcare professional is a good place to start. They can talk through your options including nicotine dependence support and help put together a plan suited to you.
References
1. NSW Health. 10 common myths about smoking and quitting. Available from: https://www.health.nsw.gov.au/tobacco/Pages/myths-about-smoking-and-quitting.aspx
2. Münzel T, et al. Cardiovascular effects of nicotine: a review of mechanistic, biomarker, preclinical and clinical evidence. Nature Reviews Cardiology, 2026.
3. NHS inform. Myths about stopping smoking. Available from: https://www.nhsinform.scot/healthy-living/stopping-smoking/when-you-stop/myths-around-stopping-smoking/
4. Better Health Channel. Quitting smoking and managing weight. Victoria State Government, Department of Health. Available from: https://www.betterhealth.vic.gov.au/health/healthyliving/smoking-and-weight
5. The Royal Australian College of General Practitioners (RACGP). Behavioural and advice-based support for smoking cessation. Available from: https://www.racgp.org.au/getattachment/e1289fae-82c8-4876-bd81-0053d83c63ff/Behavioural-and-advice-based-support-for-smoking-c.aspx
Disclaimer: This information is not intended to be used as medical advice or a substitute for your own practitioner’s advice, nor is it intended to be used for diagnosis or treatment for any illness/disease.
