quit smoking programs

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. Every cigarette you smoke can cause damage to almost every organ in your body.

The body starts to heal itself from the moment you stop smoking. This will allow you to start seeing the benefits of quitting.

It can be difficult to quit smoking. However, the health benefits and ability to save money are not the only reasons to stop. There are also other benefits that will benefit the ex-smoker and their friends.

The body experiences dramatic changes when you light up a cigarette. The moment you stop smoking your lung function will start to improve.

20 minutes -- Your resting pulse rate starts to fall (this indicates your overall fitness level).

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 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 of heart disease is about half as low if you quit smoking

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.

By quitting smoking, you can also help your family members and friends by reducing their exposure and passive smoking. This is especially important for children who live at home with you.

Stopping smoking can help you save a lot of money. Quitting smoking can save you thousands of dollars every year if you smoke 20 cigarettes per day.

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.

How do I stop 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.

It is important to have a personal "quit plan" that you can refer too whenever you need. Your quit plan can include:

a quit date

These are the reasons you want quit.

A plan to manage cravings and withdrawal symptoms

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

Which methods can I use to quit smoking?

There are many methods to quit smoking.

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

You can avoid situations that may trigger your desire smoke.

You can distract yourself by engaging in new activities

Find support from family and friends or join a support group

Remind yourself about the many 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 reduce to quit

Gradually quitting means gradually reducing the amount of cigarettes you smoke each day until you quit smoking. If you aren't ready to quit smoking, it is a great way to get started.

You can slowly reduce smoking by increasing your time between cigarettes or how many cigarettes you smoke per day until you reach your desired quit date.

Nicotine replacement therapy (NRT).

NRT is a small dose of nicotine that can be administered in small amounts to reduce withdrawal symptoms. It does not contain the harmful chemicals found in cigarettes. This can assist you in quitting 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. 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.

Smoking cessation 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 be suitable for everyone. Talk to your doctor or pharmacist about whether they might be right for you.

Support and counseling by professionals

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 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. These methods are not proven to work but some people find them helpful in quitting.

Only Australians can purchase electronic cigarettes (e-cigarettes) or vaping. Without a prescription, it is illegal to sell liquid nicotine or nicotine ecigarettes to anyone.

Evidence is not conclusive that ecigarettes are effective at helping people quit smoking. It isn't clear, however, if they can help 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.

How will I feel if I stop smoking?

When you stop smoking, nicotine withdrawal may occur. This can happen for as little as a few days 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. You will feel better once your body has recovered from the addiction to smoking.

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.

What can I do to quit smoking?

Quitting smoking can be hard. It may take several attempts to stop. 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. As with any skill, it takes practice and patience to perfect. Keep trying.

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

What caused you to make a mistake?

If you are in a similar situation, what quit strategies do you have?

How can you manage 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. It is important that you identify your own smoking triggers. Make a list and then add them to your quit smoking plan. More tips and tricks to help you quit smoking can be found at the Quit website.

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