Make a clear commitment to quitting

Set a quit date. You’ll only move forward in your journey to quit smoking once you decide when you’ll be completely smoke-free.

Here are some pointers to keep in mind when picking your quit date:

  • Give yourself time to prepare. Getting ready in advance will boost your confidence and equip you with the skills to stay smoke-free.
  • Don’t delay too long. Set a date within the next week or two. If you choose a date too far in the future, it’s easy to change your mind or lose motivation. 

Understand why you’re quitting

Before you quit smoking, it’s crucial to identify your reasons. Knowing your motivations can significantly increase your chances of success. If you’re unsure, try reflecting on these questions:

  • What impact does smoking have on my health?
  • If I keep smoking, what could happen to me and my family?
  • What do I dislike about smoking?
  • How will quitting improve my life?
  • What do I miss out on when I smoke?

Take your time with this. Your reasons for quitting might be unique to you, but they’ll definitely help you prepare for the journey.

Learn to manage your triggers and cravings

Recognising your smoking triggers can be a game-changer in managing them. Triggers can be certain people, places, or activities that make you crave a cigarette.

Cravings may feel overwhelming, but they’re only temporary. Having healthy distractions can help you push through.

When a craving strikes, consider doing any of the following:

  • Take a brisk walk or jog.
  • Drink a tall glass of water.
  • Watch a TV show or movie.

See what helps you the most, and address those cravings swiftly whenever they come up.

Find ways to deal with nicotine withdrawal

You may feel a bit uncomfortable and crave a cigarette in the first few weeks after quitting.

Unpleasant symptoms associated with quitting smoking are known as ‘withdrawal‘. Smokers who quit, whether they do it cold turkey or with the help of medications, counselling, or other tools, can experience withdrawal.

During nicotine withdrawal, the body adjusts to no longer receiving nicotine from cigarettes. The worst withdrawal symptoms usually last a few days to a few weeks for most people. During that time, you may:

  • Feel a little down
  • Not be able to sleep well
  • Become irritable, frustrated, or angry
  • Feel jittery, anxious, or restless
  • Struggle to think clearly

To alleviate these feelings, you may be tempted to smoke. Just keep in mind that they are only temporary, no matter how strong they appear to be at the time.

Look into your options for quitting smoking

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.

Tell your friends and family you want to quit

When the people in your life support you, quitting smoking is a lot easier. Tell them you’re planning to quit and how they can assist you. Here are some pointers:

  • Tell them why you’ve decided to quit
  • Ask them to check in on you to see how things are going
  • Ask them to help you think of things you can do together that don’t involve smoking 
  • If they smoke, ask them to quit with you, or at least not to smoke around you
  • Ask them not to give you a cigarette, regardless of what you say or do
  • Tell them that you might be cranky while you’re trying to quit
  • Ask them to be patient and to help you through it.

Support is one of the keys to quitting successfully, and it may just make all the difference.

Link Reference:

  • https://www.tga.gov.au/alert/varenicline