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Quit smoking
Tips on how to stop smoking successfully.
Deciding to quit smoking is a process. You might start by thinking of stopping- this is when you know it’s bad for your health but don’t really feel ready to quit. After that you start to motivate yourself to stop and maybe even tell others about your plans. Finally you decide you’re ready to stop smoking!
Here are some handy tips for when the day comes to quit:
- Contact the National Smokers’ Quitline on CallSave 1850 201 203 for confidential advice on quitting, a free information pack, and referral to local quit smoking services.
- Think carefully about stopping and write down your reasons so that you feel more prepared.
- Ask your friends and family to encourage you and if they smoke, ask them not to smoke in front of you. If you’ve got a friend who smokes, ask then to quit with you so that you’ve got each other for support.
- Get rid of anything that reminds you of smoking. Don’t leave lighters and empty packs lying around.
- If there are certain things you do that always mean a cigarette (fag break at work or your morning coffee) then change your routine to avoid these triggers. Do something else during that time, go for a walk instead of a fag break or have a juice instead of coffee.
- Remind yourself why you quit and think positively. If you feel withdrawal symptoms (coughing, grumpiness or problems sleeping) don’t worry. They’re signs that your body is getting rid of all the evil stuff in tobacco.
- Watch out for cravings! These might last up to five minutes but will then start to go away again. Get active as soon as the craving hits: walk around, make yourself a drink, get on your telephone and chat to someone!
- If you slip up and have a cigarette on a night out or without thinking then don’t worry. Most people do it when trying to stop. Remind yourself again of why you’re quitting and get back on track. Also remember what caused you to give in and have a smoke so that you can avoid it happening again.
- Try not to cut down gradually on cigarettes. Most people who successfully stop did it by choosing a day and cutting out cigarettes completely from that point on.
Exercise regularly
- Regular exercise contributes to good health, helps to manage your weight and can also improve your body's ability to meet the daily demands and stresses of life.
Think positively
- Treat yourself at the end of each week, fortnight or month.
- Avoid snacking on chocolate bars and biscuits; try some fruit or chew sugar free gum instead.
- Take one day at a time: every day without a cigarette is a success.
What if I just cut down on smoking?
It’s not enough to just cut down on smoking, there is no 'safe' level of smoking, and the reality is that cutting down... JUST DOESN'T WORK!!!!!
It has been proven that when people reduce the number of cigarettes they smoke, they take more 'drags' from each cigarette. They may also take the smoke deeper into their lungs, and hold it in their lungs for a longer period of time. This means they soak up the same amount of nicotine and other chemicals from fewer cigarettes.
The same thing happens when people switch to cigarettes with a lower tar content. People end up actually smoking more cigarettes.
Contact the National Smokers’ Quitline on CallSave 1850 201 203 for confidential advice on quitting, a free information pack, and referral to local quit smoking services.
Content thanks to YouthHealthNE authors.
See the help section for supportive information and contacts details of support organisations.
