What are the reasons to quit 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.
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. You will notice a significant improvement in your lung function as soon you stop 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 will start to rise and your body’s level of carbon monoxide will begin to drop
5 days — the majority of nicotine has left your body
1 Week – Your sense of taste, smell and touch improves
You will experience a decrease in your chance of heart attack, better circulation, easier exercise management, and better lung function.
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.
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.
Quitting smoking can benefit your friends and loved ones by decreasing their exposure. This is particularly important if your children live 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?
Each person will experience a different path to quitting smoking. Some may find it simple, others might find it difficult. There are many methods to quit smoking and plenty of resources available 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
These are the reasons you want quit.
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
How to quit 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 include:
You can avoid situations that may trigger your desire smoke.
Try new things to distract yourself
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, reduce your efforts 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.
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 uses small, precise doses to provide nicotine relief without the side effects of cigarettes. This can be a great help in your quest to 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.
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.
Support and counseling by professionals
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 include therapies like mindfulness and cognitive behavior therapy. 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. These methods are not proven to work but some people find them helpful in quitting.
In Australia, electronic cigarettes (or ‘vaping’), are only available as nicotine-free products. Without a prescription, it is illegal to sell liquid nicotine or nicotine ecigarettes to anyone.
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. 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 if I stop smoking?
When you stop smoking, nicotine withdrawal may occur. This can happen for as little as a few days 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 as your body adjusts to the nicotine addiction.
While withdrawal can be painful, it is important to remember the many benefits of quitting smoking. You will not only cough less but also be more able to exercise and have a better sense of smell. Your sense of taste and smell will return and you will be able to save more money.
How can I quit smoking?
It is difficult to quit smoking. It is possible to quit smoking by trying again and again.
It’s okay to relapse and smoke again. Relapses are 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. It is important to persevere.
Consider slip-ups and relapses as learning experiences. Ask yourself these questions:
What was it that caused you to fall for it?
If you are in a similar situation, what quit strategies do you have?
What are your tips for managing 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. 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.
quit smoking course
Butt Out for Life