quit smoking programs

Why should I stop smoking?

Australia's leading cause for preventable death and illness is smoking.

Tobacco smoke contains over 7,000 chemicals. Many of these chemicals 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.

While quitting smoking can be hard, there are many other reasons to quit. These include the financial savings and the health benefits.

Your body will experience dramatic changes once you have put out a cigarette. The moment you stop smoking your lung function will start to improve.

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

12 hours - Your blood oxygen levels begin to increase and your body's carbon monoxide level begins to decrease

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

1 week -- Your sense of smell and taste improves

2 to 12 Weeks -- Your risk of heart attacks is lower, your circulation is better, exercise is easier to do, and your lung function is better.

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

1 year -- Your risk for heart disease has dropped to approximately half of what it would be if your continued smoking.

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

In the past 10 years, your chance of developing lung cancer has fallen to half of what it was if you smoked. Your risk of developing bladder, kidney, and pancreatic cancers has also declined.

You can help your family and friends quit smoking by reducing their exposure to passive smoking and second-hand smoke. This is particularly important if your children live with you.

Stopping smoking can help you save a lot of money. Stopping smoking 20 cigarettes per day could help you save thousands each year.

There are also social benefits. Smoking is banned in many public places. Going outside to smoke often means you're able to engage in conversations, meetings, and other outdoor activities. You don't have the right to give up 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 options to quit smoking, and plenty of resources 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

Plan to overcome cravings and withdrawal symptoms

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.

Your chances of quitting smoking are also increased if you change your smoking habits and behaviors. These could include:

Recognize and avoid situations that could trigger your desire to smoke

Distracting yourself with new activities

Find support from family and friends or join a support group

Remember the benefits of quitting tobacco smoking

Stop Smoking 'Cold Turkey'

Stopping smoking suddenly and without outside support is called going 'cold Turkey'. This requires mental strength and willpower to deal with cravings and withdrawal symptoms.

This is a very common way to quit smoking, but it's less effective than nicotine replacement therapy (NRT), or any other quitting medication.

Gradually, reduce your efforts to quit

Gradually reducing your smoking habits means that you gradually reduce the number of cigarettes consumed each day, until it is completely stopped. It's a good way for you to get started if your not ready to quit.

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).

NRT uses small, precise doses to provide nicotine relief without the side effects of cigarettes. This will help you 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.

Mixing 2 forms of NRT together can be more effective in stopping you from smoking. You can try a patch that delivers a steady, slow dose of nicotine. Or you could use an NRT spray or gum that provides a quick, rapid release of nicotine to satisfy sudden cravings.

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

Recommendations for quitting smoking

You can get prescriptions for other medications that don't contain nicotine. These medications work by blocking nicotine receptors in the brain. They can be used to help with withdrawal symptoms and make smoking less fun.

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

Expert support and counselling

You can also get professional support and counseling to help you quit smoking. There are many options, so talk to your trusted healthcare professional for the best one.

Psychological interventions can include therapy such as mindfulness or cognitive behaviour therapy. Quitline offers counselling and chat services online and is available in all US and Territories.

Alternatives to quitting smoking are electronic cigarettes and vaping

Alternative methods of quitting smoking include hypnotherapy, acupuncture, and acupuncture. Although there isn't any evidence that these methods work well, some people find them useful in their quest to quit smoking.

E-cigarettes (also known as vaping or e-cigarettes), can only be bought in Australia as nicotine-free items. Illegal to sell nicotine ecigarettes and liquid nicotine products without a doctor's permission.

E-cigarettes may be effective for helping people quit smoking, but there is limited evidence. But, it is not clear if they are effective in the long-term. They are not as effective as alternative methods like nicotine replacement therapy (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?

You may experience nicotine withdrawal after quitting smoking. This can last anywhere from a few days up to several 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.

Sometimes the hardest week is the first. However, your body will begin to heal from the addiction to smoking and you will feel better.

Although withdrawal can be difficult, there are some benefits to quitting smoking. For example, you may not cough as much and find it easier to exercise.

How can I quit smoking?

It can be difficult to quit smoking. You will become better every time you quit.

If you have a relapse, don't worry about it. It's normal to start smoking again. Many people who smoke will try many times to stop before they finally succeed. Like any other skill, it takes time and practice before you master it. The most important thing is to keep trying.

Try to see slip-ups and relapses in a learning process.

What caused you slip-up?

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

How can you manage 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. It is important that you identify your own smoking triggers. Make a list and then add them to your quit smoking plan. You can find more helpful tips at the Quit website.

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