stop smoking program

Why should I stop smoking?

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

Tobacco smoke can contain more than 7,000 chemicals, many of which can cause cancer. The effects of smoking on the body are almost all-encompassing. Every cigarette that you smoke is a threat to your health.

Your body will begin to heal itself as soon as you quit smoking. You'll start to notice the benefits very quickly.

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 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 taste, smell and touch improves

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

1-9 months -- You feel less short of air and your cough is less frequent

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

5-years - you have lowered your chance of getting a stroke, developing mouth cancer, throat carcinoma or cancer of 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 many other social benefits. For example, smoking is illegal in many public places. Also, going outside to have a cigarette can mean that you get out of your house during meetings, conversations and activities. You don't have the right to give up smoking.

What can I do to quit smoking?

Every person has a different experience before quitting smoking. It may be easy for some people, while others find it difficult. The good news? There are many avenues to quitting smoking, as well as plenty of resources that can help you.

You should have a personal quit plan that you can refer back to whenever you need it. Your quit plan can include:

a quit date

Why you should quit.

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

A list of your smoking triggers and how to manage them

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

The best way to quit smoking

How can I quit smoking?

There are many ways to stop smoking.

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

Avoiding situations that can trigger your desire for smoking

Distracting yourself with new activities

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

Remember the benefits of quitting tobacco smoking

Stop smoking "cold turkey"

Going 'cold turkey' is a method of quitting smoking abruptly, without support.

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.

Gradually reduce your smoking habits by increasing the number of cigarettes or time between cigarettes until you have reached your goal quit date.

Nicotine replacement therapy

NRT delivers small, controlled doses of nicotine without the dangers associated with cigarettes to ease withdrawal symptoms. This will help you quit smoking.

NRT can be purchased at some supermarkets and pharmacies. You will find it in the form of patches, gums, nasal and oral sprays as well as in the form of lozenges, tablets and lozenges.

Mixing 2 forms of NRT together can be more effective in stopping you from smoking. One example is a patch which delivers a slow steady amount of nicotine. The patch can be combined with NRT gums or sprays that give you a quick dose of nicotine to ease cravings.

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

Recommendations for quitting smoking

Other medications that do not contain nicotine are available upon prescription from your doctor. 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

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.

Alternative methods to quit smoking include electronic cigarettes, vaping and vaping

Alternative methods of quitting smoking include hypnotherapy, acupuncture, and acupuncture. These methods are not proven to work but some people find them helpful in quitting.

E-cigarettes (also known as vaping or e-cigarettes), can only be bought in Australia as nicotine-free items. Without a prescription, it is illegal to sell liquid nicotine or nicotine ecigarettes to anyone.

E-cigarettes may be effective for helping people quit smoking, but there is limited evidence. It's unclear if they work long-term. It is also not clear if they are as effective or as ineffective as other methods such as nicotine replacement therapy. The heated vapour contains many harmful substances. However, because they are new products, it is not known what long-term effects will be.

How will I feel once I give up smoking?

You may experience nicotine withdrawal after quitting smoking. This can last anywhere from a few days up to several weeks. Some common withdrawal symptoms include feeling anxious, irritable and depressed, nausea, vomiting, diarrhea, gas and constipation, difficulty falling asleep, coughing, dry throat and mouth and dizziness.

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 quit smoking?

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

It's okay to relapse and smoke again. Relapses are normal. People who smoke often attempt to quit multiple times before eventually succeeding. As with any skill, it takes practice and patience to perfect. The most important thing is to keep trying.

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

What was it that caused you to fall for it?

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?

You will have to overcome cravings and triggers as you work towards quitting smoking. To be ready for your next smoking episode, it is crucial to identify your triggers. For more information on quitting, visit the Quit website.

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