quit smoking program

Why should I stop smoking?

Australia's leading cause and effect of preventable death is smoking.

Tobacco smoke contains over 7,000 chemicals. Many of these chemicals can cause cancer. Tobacco smoking can damage almost every organ of your body, and every cigarette can do you harm.

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.

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 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 -- Most of the nicotine has left your system

1 week -- Your sense of smell and taste improves

You can expect to be free from heart attack within 2-12 weeks. Your circulation will improve, your exercise is easier and more efficient.

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.

You have a lower risk of developing stroke, mouth cancer, throat cancer, or cancer of the oesophagus if you wait 5 years.

In 10 years, your risk for lung cancer has declined to approximately half of what it would have been if a smoker had continued to smoke. Your chances of developing bladder and kidney cancer, as well as pancreatic 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 true if you have children at home.

Stopping smoking can help you save a lot of money. Quitting smoking could save you thousands of dollars annually if 20 cigarettes are all you smoke.

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. It's not necessary to stop smoking.

How do I stop smoking?

Each person will experience a different path to quitting smoking. It may be easy for some people, while others find it 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

These are the reasons you want quit.

Plan to overcome cravings and withdrawal symptoms

How to manage your smoking triggers

A plan to make your car and home smoke-free

Your method to quitting smoking

How can I quit smoking?

There are many methods to quit smoking.

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

Try new things to distract yourself

Support groups and friends can be a great way to find support.

Remember the benefits of quitting tobacco 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 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.

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

You can buy NRT at pharmacies and supermarkets. It comes in patches, gum, oral and nasal sprays, as well as lozenges, tablets, and inhalers.

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

Talk to your doctor or pharmacist to find out which method is best for you, and how to use them.

Recommendations for quitting smoking

You can get prescriptions for other medications that don't contain nicotine. They act by activating the nicotine receptors within your brain. These medicines can help you manage withdrawal symptoms by making it less pleasurable.

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

Expert support and counselling

Counselling and professional support can be helpful in helping you quit smoking. There are many options, so talk to your trusted healthcare professional for the best one.

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 methods to quit smoking include electronic cigarettes, vaping and vaping

People may try hypnotherapy or acupuncture to quit smoking. While there is no evidence to support these methods, some people find them useful when they are trying to quit.

In Australia, electronic cigarettes (or 'vaping'), are only available as nicotine-free products. 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. They are not as effective as alternative methods like nicotine replacement therapy (NRT). These heated vapours contain many dangerous substances. They are also relatively new products so the long-term consequences of prolonged exposure to them are not yet known.

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. You may feel irritable, depressed, tense, irritable, or irritable, and you might also experience nausea, dizziness, dry mouth, dry throat, and nasal drip.

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?

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. Smokers will often try to quit smoking many times before finally giving up. Like any other skill, it takes time and practice before you master it. 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 can you do to manage your withdrawal symptoms

Are you using prescription drugs or NRT as prescribed?

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. More tips and tricks to help you quit smoking can be found at the Quit website.

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