Stop smoking online

Why should I stop 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.

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. Your lung function will improve as soon as you quit smoking.

20 minutes - Your resting heart beat starts to decline (this is a sign that you are in good shape).

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 left your system

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.

1 to 9 Months -- You have less difficulty breathing and a less severe cough.

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 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.

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.

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. You don't have to quit smoking.

How do I stop 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.

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.

A plan to manage cravings and withdrawal symptoms

Here's a list of smoking triggers that you should be aware of and some tips on how to deal with them

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

The best way to quit smoking

Are there any ways to stop 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:

Recognize and avoid situations that could trigger your desire to smoke

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'

Stopping smoking suddenly and without outside support is called going 'cold Turkey'. This requires mental strength and willpower to deal with cravings and withdrawal symptoms.

Although it is common, this method is not as effective as nicotine replacement therapy (NRT), and other quitting medications.

Gradually, you will be able to stop

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.

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 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 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.

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.

Stop smoking with prescribed medications

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 may not be suitable for everyone. Talk to your doctor or pharmacist about whether they might be right for you.

Expert support and counselling

Counselling and professional support can be helpful in helping 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.

Alternatives to quitting smoking are electronic cigarettes and vaping

Alternative methods of quitting smoking include hypnotherapy, acupuncture, and acupuncture. Although there isn't any evidence that these methods work well, some people find them useful in their quest to quit smoking.

In Australia, electronic cigarettes (or 'vaping'), are only available as nicotine-free products. It is illegal to sell nicotine e-cigarettes or liquid nicotine without a prescription from a doctor.

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. 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?

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.

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 stop smoking?

It can be difficult to quit smoking. It is possible to quit smoking by trying again and again.

If you do relapse and re-inhale, that's perfectly normal. Smokers will often try to quit smoking many times before finally giving up. It takes practice and time to master any skill. It is important to persevere.

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

What caused you slip-up?

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

How can you manage withdrawal symptoms?

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

There will be times when you feel compelled to smoke. You need to recognize your smoking triggers and make a list of them so that you are ready for them next time they occur. You can find more helpful tips at the Quit website.

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