quit smoking programs

What are the reasons to quit smoking?

Australia's leading cause and effect of preventable death 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.

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

The body experiences dramatic changes when you light up a cigarette. You will notice a significant improvement in your lung function as soon you stop smoking.

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

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

5 days - Most of the nicotine has been eliminated from your body

1 week -- Your sense of smell and taste improves

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.

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 especially important for children who live at home with you.

You can save a lot by quitting smoking. Quitting smoking can save you thousands of dollars every year if you smoke 20 cigarettes per day.

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.

What can I do to quit 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

Why you should quit.

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

A plan to make your car and home smoke-free

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.

Changes in your lifestyle and habits can increase your chances of quitting smoking. This could be:

Avoiding situations that can trigger your desire for smoking

You can distract yourself by engaging in new activities

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

Remind yourself about the many benefits of quitting smoking

Stop smoking "cold turkey"

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

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 cutting back means gradually decreasing the number cigarettes you smoke per day, until you are completely quit. If you aren't ready to quit smoking, it is a great way to get started.

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 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.

Combining two different types of NRT can often be more effective at helping you quit 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.

Consult your doctor or pharmacist for advice on which methods are best for you.

Stop smoking with prescribed medications

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

You can also get professional support and counseling to help you quit smoking. There are many services that can be provided, so make sure to speak with your trusted healthcare professional.

Psychological interventions could include cognitive behaviour therapy and mindfulness. Quitline offers free counselling and an internet chat service. It is available in all 50 states and territories.

Alternative ways to quit smoking are electronic cigarettes or vaping

People may try hypnotherapy or acupuncture to quit smoking. Although there isn't any evidence that these methods work well, some people find them useful in their quest to quit smoking.

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

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 is also not clear if they are as effective or as ineffective as other methods such as nicotine replacement therapy. There have been many toxic substances found in heated vapour. Because these products are relatively new, long-term effects from exposure to e-cigarettes vapour are unknown.

How will I feel if I stop 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 is often the most difficult. 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.

How can I stop smoking?

Quitting smoking can be hard. It may take several attempts to stop. You will become better every time you quit.

It's okay to relapse and smoke again. Relapses are normal. 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.

You can view slip-ups, relapses and failures as learning opportunities.

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?

Are you following the instructions when you take prescription or NRT medications?

There will be times when you feel compelled to smoke. To be ready for your next smoking episode, it is crucial to identify your triggers. More tips and tricks to help you quit smoking can be found at the Quit website.

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