quit smoking programs

What are the reasons to quit 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. Tobacco smoking can damage almost every organ of your body, and every cigarette can do you harm.

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

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.

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 will start to rise and your body's level of carbon monoxide will begin to drop

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

1 Week - Your sense of taste, smell and touch 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 to 9 Months -- You have less difficulty breathing and a less severe cough.

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.

You can save a lot by quitting smoking. Stopping smoking 20 cigarettes per day could help you save thousands each year.

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. You don't have to quit 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. The good news? There are many avenues to quitting smoking, as well as plenty of resources that can 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

A plan to manage cravings and withdrawal symptoms

A list of your smoking triggers and how to manage them

A plan to make your car and home smoke-free

Your method to quitting smoking

Are there any ways to stop smoking?

There are many ways to stop smoking.

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

You can avoid situations that may trigger your desire smoke.

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

Gradually reduce to quit

Gradually cutting back means gradually decreasing the number cigarettes you smoke per day, until you are completely quit. This is a good place to start, even if you are not ready to stop smoking.

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).

NRT uses small, precise doses to provide nicotine relief without the side effects of cigarettes. This can assist you in quitting 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.

A combination of two forms of NRT will often work better to help 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.

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. 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 might not be appropriate for everyone. Consult your doctor or pharmacist to determine if they would work for you.

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

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.

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.

Evidence is not conclusive that ecigarettes are effective at helping people quit smoking. It's unclear if they work 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 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.

Sometimes the hardest week is the first. You will feel better as your body adjusts to the nicotine addiction.

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.

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 do relapse and re-inhale, that's perfectly normal. Smokers will often try to quit smoking many times before finally giving up. As with any skill, it takes practice and patience to perfect. The most important thing is to keep trying.

Consider slip-ups and relapses as learning experiences. Ask yourself these questions:

What caused you to make a mistake?

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

What are your tips for managing withdrawal symptoms?

Are you using prescription drugs or NRT as prescribed?

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. For more information on quitting, visit the Quit website.

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