quit smoking program

Why should I stop smoking?

Australia's leading cause of death and disease is smoking.

Tobacco smoke is high in more than 7,000 chemicals that can cause cancer. Every cigarette you smoke can cause damage to almost every organ in your body.

You will notice the changes in your body as soon you stop smoking.

Although quitting smoking is difficult, it can also have many benefits, including the ability to save money and health benefits.

You will notice dramatic changes in your body once you quit smoking. Your lung function will improve as soon as you quit smoking.

20 minutes -- Your resting heart rate begins to drop (this is an indicator of your overall fitness).

12 hours - your blood oxygen levels will start to rise and your body's level of carbon monoxide will begin to drop

5 days -- the majority of nicotine has left your body

1 week - your senses of taste and smell will improve

You will experience a decrease in your chance of heart attack, better circulation, easier exercise management, and better lung function.

You are less short of breath and have a lower cough for between 1 and 9 months

1 year -- Your risk of developing heart disease has fallen to half the level if you continued to smoke

Five years - You have reduced your chance of suffering a stroke, developing cancer in the mouth, throat or oesophagus.

Ten years later, your risk of lung cancer has dropped to less than half the rate if your smoked. However, your chances of developing bladder cancer and kidney cancer have also declined.

Quitting smoking can benefit your friends and loved ones by decreasing their exposure. This is especially true if you have children at home.

Quitting smoking could save you lots of money. Quitting smoking could save you thousands of dollars annually if 20 cigarettes are all you smoke.

Other social benefits include the fact that smoking is prohibited in public places. This means that you can't smoke outside, which often means that you have to step outside for conversations, meetings, or other activities. It's not necessary to stop smoking.

How do I stop smoking?

Before quitting smoking, everyone has different experiences. Some people find it easy, while others find the process more difficult. There are many methods to quit smoking and plenty of resources available to help you.

Be sure to create a quit plan so you are always ready for anything. Your quit plan can include:

a quit date

The reasons you want to give up

You can make a plan for dealing with withdrawal symptoms and cravings

Here's a list of smoking triggers that you should be aware of and some tips on how to deal with them

You can transform your car and your home into a "smoke-free zone".

How to quit smoking

Which methods can I use to quit smoking?

There are many options for quitting smoking. These include going 'cold' (stopping abruptly), slowly cutting back on cigarettes, using nicotine substitute therapy (NRT), prescription medications, and professional support and counseling.

It is possible to increase your chances of quitting by changing your smoking habits. This could include:

You can avoid situations that may trigger your desire smoke.

Try new things to distract yourself

Finding support among family members and friends, or in a support group

It is important to remind yourself of the health benefits of quitting smoking

Stop smoking 'cold turkey'

You can quit smoking instantly, all by yourself without any help or support. This is known as "cold turkey".

This is a popular method of quitting, but it is not as effective and safe as using nicotine replacement therapy or any other quit medication.

Gradually, you will be able to stop

Gradually reducing your smoking habits means that you gradually reduce the number of cigarettes consumed each day, until it is completely stopped. This is a good place to start, even if you are not ready to stop smoking.

To gradually reduce your smoking, you can increase the amount of cigarettes and the time between them until you achieve your quit date.

Nicotine replacement therapy

NRT delivers small, controlled doses of nicotine without the dangers associated with cigarettes to ease withdrawal symptoms. This can be a great help in your quest to quit smoking.

NRT can also be bought at supermarkets and pharmacies. It is available in patches, gum and nasal sprays as well a lozenges and tablets.

Combining two different types of NRT can often be more effective at helping you quit smoking. A patch can give you a steady and slow amount of nicotine. An NRT gum or spray will quickly deliver a rapid dose to help with cravings.

Discuss your options with your doctor and pharmacist to learn more about the best methods for you.

Stop smoking with prescribed medications

You can get prescriptions for other medications that don't contain nicotine. They work by blocking the nicotine receptors of your brain.

These medicines may not suit everyone. Ask your pharmacist or doctor if they are right.

Expert support and counselling

Support and counselling may be available to assist you in quitting smoking. There are many options, so talk to your trusted healthcare professional for the best one.

Psychological interventions include therapies like mindfulness and cognitive behavior therapy. Quitline is available across all states and territories and offers free counselling as well as an online chat.

Alternatives to quitting smoking are electronic cigarettes and vaping

Alternative methods of quitting smoking include hypnotherapy, acupuncture, and acupuncture. While there is no evidence to support these methods, some people find them useful when they are trying to quit.

Only Australians can purchase electronic cigarettes (e-cigarettes) or vaping. Illegal to sell nicotine ecigarettes and liquid nicotine products without a doctor's permission.

Some evidence suggests that e-cigarettes can be effective in helping people quit smoking for short-term. It's unclear if they work long-term. It's not known if they work as well as other nicotine replacement therapies (NRT). The heated vapour contains many harmful substances. However, because they are new products, it is not known what long-term effects will be.

What will it feel like to quit smoking?

Nicotine withdrawal can occur after you quit smoking. It can last for a few days or weeks. Some withdrawal symptoms include dizziness, dryness of the throat, dry mouth, dry cough, nausea, irritability, depression, and a feeling that you are tense or irritable.

The first week can be the most difficult. You will feel better once your body has recovered from the addiction to smoking.

Even though withdrawal can be uncomfortable, there are many benefits to quitting smoking. You may be able cough less, be more active, have less nausea, your senses of taste and smell will return, and you'll be able save more money.

How can I stop smoking?

It is difficult to quit smoking. Keep in mind that you will improve your ability to quit smoking every time.

If you do relapse and re-inhale, that's perfectly normal. Many people who smoke will try many times to stop before they finally succeed. As with any skill, it takes practice and patience to perfect. Keep trying.

Consider slip-ups and relapses as learning experiences. Ask yourself these questions:

What caused you to make a mistake?

Are you in a similar position? What are your options for quitting?

What are your tips for managing withdrawal symptoms?

Do you follow the directions when taking prescription medication or NRT?

There will be triggers and cravings for smoking as part of your journey to quitting. You need to recognize your smoking triggers and make a list of them so that you are ready for them next time they occur. More tips and tricks to help you quit smoking can be found at the Quit website.

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