Preparing to quit

Quitting smoking is no small feat, so give yourself the best shot at success right from the beginning. One of the most important steps is setting a quit date, but there are a couple of key things to consider when choosing that date.

First, give yourself enough time to prepare. This is crucial. 

The better prepared you are, the more confident and ready you’ll feel when the day comes. Use this time to gather strategies, seek support, and plan how you’ll tackle cravings.

However, don’t delay too long. While it’s important to be ready, setting a date too far in the future can backfire. 

You might lose motivation or start doubting your decision. Aim for a quit date within the next week or two—close enough to keep you focused, but with just enough time to get properly prepared.

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Reasons for quitting

Before you start your quit-smoking journey, it’s really important to clarify why you’re doing it. Knowing your reasons will give you a solid foundation and keep you motivated. If you’re a bit unsure, consider asking yourself:

  • What am I missing out on while I’m smoking?
  • How is smoking affecting my health?
  • What annoys me about smoking?
  • How will life improve once I quit?
  • What could happen to me and my family if I keep smoking?

If you don’t have a clear idea of why you’re quitting, you might find it harder to stick with it. Everyone has their own reasons for giving up smoking—whether it’s improving health, saving money, or protecting family.

Pinning down your personal motivations will not only help you prepare but also give you a strong push to stay on track.

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Why quitting is hard

Quitting smoking isn’t easy, and it can be especially tough for those who’ve been trying to quit for months or even years. One of the biggest challenges is dealing with triggers—those people, places, and activities that make you want to smoke. 

Recognising your triggers is crucial because it helps you figure out how to handle them better. Cravings themselves are another big hurdle. They can feel intense, but remember, they’re usually short-lived. 

Having some go-to activities can help distract you and make cravings pass more quickly. It’s helpful to plan ahead and keep a list of things you can do when a craving strikes, like:

  • Drinking a tall glass of water
  • Going for a walk or a jog
  • Cooking yourself something healthy
  • Watching a TV show or a movie

Try different strategies to see what works best for you. Just stay on top of your cravings and keep pushing forward. Remember that every time you manage a craving, you’re getting closer to your goal. 

So, keep at it and don’t give up—every bit of effort brings you one step closer to a smoke-free life.

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How much can I save?

These days, the average cost of a pack of cigarettes is around $40, so a pack-a-day smoker is spending over $14,000 every year on cigarettes alone.

Imagine what you could do with that kind of money! You could take a luxurious holiday, buy a new car, or even put it towards a down payment on a house.

In addition to this cost, smoking can also lead to increased healthcare costs for you. Smokers are more likely to develop a variety of health problems such as cancer, heart disease and stroke. This can lead to increased medical expenses, including doctor visits, hospital stays, and medication.

So if you’re thinking about quitting smoking, not only will you be doing something great for your health, but you’ll also be saving a ton of money in the process.

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Your quit day

It’s difficult to quit smoking on your own, but you don’t have to go cold turkey. As a matter of fact, you may be better off taking a different path. Here are some options for you to consider:

  • Nicotine vaping products (NVPs). These are now available under prescription at most pharmacies, so have a chat with your GP or book a telehealth consult to see if NVPs may be suitable for you.
  • Nicotine replacement therapy (NRT). There are many NRT options available over the counter such as patches, gum, sprays, inhalers, and lozenges. Pharmacies and most supermarkets will have these available – no prescription required.
  • Champix and Zyban. Available in pill format under prescription, these medications work by blocking the nicotine receptors in your brain so smoking is less enjoyable.
    As of August 2021, production of Champix has been paused. Click here for more information.
  • Quitline. Receive support from a trained counsellor to help you through your quit journey by calling 13 78 48 (8am – 8pm Mon – Fri).
  • Alternative methods. There are a number of these available, including hypnotherapy and acupuncture. There is no clear evidence so far to show how much these kinds of methods will help you to quit smoking.

Remember: Everyone’s different, but anyone can quit. If one method doesn’t quite work for you it’s important not to get disheartened, just try another method. Stick with it until you find your solution.