quit smoking cigarettes

Why should I quit smoking altogether?

Australia's leading cause of death and disease is smoking.

Tobacco smoke is high in more than 7,000 chemicals that can cause cancer. The effects of smoking on the body are almost all-encompassing. Every cigarette that you smoke is a threat to your health.

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

Although quitting smoking is difficult, it can also have many benefits, including the ability to save money and health benefits.

Your body will experience dramatic changes once you have put out 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 begin to increase and your body's carbon monoxide level begins to decrease

5 days -- the majority of nicotine has left your body

1 week -- Your sense of smell and taste improves

2 to 12 Weeks -- Your risk of heart attacks is lower, your circulation is better, exercise is easier to do, and your lung function is better.

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.

Five years - You have reduced your chance of suffering a stroke, developing cancer in the mouth, throat or oesophagus.

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.

You can help your family and friends quit smoking by reducing their exposure to passive smoking and second-hand smoke. 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.

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.

What can I do to quit smoking?

Each person will experience a different path to quitting smoking. Some may find it simple, others might find it 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

These are the reasons you want quit.

You can make a plan for dealing with withdrawal symptoms and cravings

A list of your smoking triggers and how to manage them

Plan to convert your car and house into a smoke-free zone

How to quit smoking

Which methods can I use to quit smoking?

There are many methods to quit smoking.

Changes in your lifestyle and habits can increase your chances of quitting smoking. These could include:

You can avoid situations that may trigger your desire smoke.

You can distract yourself by engaging in new activities

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

It is important to remind yourself of the health 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".

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 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.

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.

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.

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

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

Counselling and professional support

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

E-cigarettes (also known as vaping or e-cigarettes), can only be bought in Australia as nicotine-free items. It is illegal to sell nicotine e-cigarettes or liquid nicotine without a prescription from a doctor.

Evidence is not conclusive that ecigarettes are effective at helping people quit smoking. But, it is not clear if they are effective in the long-term. It is also not clear if they are as effective or as ineffective as other methods such as nicotine replacement therapy. 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 if I stop 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. However, your body will begin to heal from the addiction to smoking and you will feel better.

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?

It can be difficult to quit smoking. 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. People who smoke often attempt to quit multiple times before eventually succeeding. 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 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. To be ready for your next smoking episode, it is crucial to identify your triggers. You can find more helpful tips at the Quit website.

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