Why should I quit smoking altogether?
Australia’s leading cause for preventable death and illness 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.
The body starts to heal itself from the moment you stop smoking. This will allow you to start seeing the benefits of quitting.
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.
The body experiences dramatic changes when you light up a cigarette. Your lung function will improve as soon as you quit 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 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 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 of developing heart disease has fallen to half the level if you continued to smoke
Five years – You have reduced your chance of suffering a stroke, developing cancer in the mouth, throat or oesophagus.
In the past 10 years, your chance of developing lung cancer has fallen to half of what it was if you smoked. Your risk of developing bladder, kidney, and pancreatic cancers has also declined.
Quitting smoking can benefit your friends and loved ones by decreasing their exposure. This is especially important for children who live at home with you.
You can save a lot by quitting smoking. Stopping smoking 20 cigarettes per day could help you save thousands each year.
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. You don’t have to quit smoking.
What are the best ways 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.
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
Why you should quit.
A plan to manage cravings and withdrawal symptoms
A list of your smoking triggers and how to manage them
You can transform your car and your home into a “smoke-free zone”.
The best way to quit smoking
Are there any ways to stop smoking?
There are many ways to stop smoking.
Your chances of quitting smoking are also increased if you change your smoking habits and behaviors. This could be:
You can avoid situations that may trigger your desire smoke.
Distracting yourself with new activities
Support groups and friends can be a great way to find support.
Remind yourself about the many 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 reducing your smoking habits means that you gradually reduce the number of cigarettes consumed each day, until it is completely stopped. It’s a good way for you to get started if your not ready to quit.
To gradually reduce your smoking, you can increase the amount of cigarettes and the time between them until you achieve your 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 will help you quit smoking.
NRT can be purchased at some supermarkets and pharmacies. You will find it in the form of patches, gums, nasal and oral sprays as well as in the form of lozenges, tablets and lozenges.
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.
Consult your doctor or pharmacist for advice on which methods are best for you.
Recommendations for quitting smoking
You can get prescriptions for other medications that don’t contain nicotine. 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 might not be appropriate for everyone. Consult your doctor or pharmacist to determine if they would work for you.
Expert support and counselling
Support and counselling may be available to assist you in quitting smoking. There are many services that can be provided, so make sure to speak with your trusted healthcare professional.
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.
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.
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. It’s unclear if they work long-term. It is also not clear if they are as effective or as ineffective as other methods such as nicotine replacement therapy. There have been many toxic substances found in heated vapour. Because these products are relatively new, long-term effects from exposure to e-cigarettes vapour are unknown.
How will I feel once I give up smoking?
Nicotine withdrawal can occur after you quit smoking. It can last for a few days or 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.
Although withdrawal can be difficult, there are some benefits to quitting smoking. For example, you may not cough as much and find it easier to exercise.
How can I stop smoking?
Quitting smoking can be hard. It may take several attempts to stop. You will become better every time you quit.
If you do relapse and re-inhale, that’s perfectly normal. Many people who smoke will try many times to stop before they finally succeed. It takes practice and time to master any skill. Keep trying.
Try to see slip-ups and relapses in a learning process.
What caused you slip-up?
Are you in a similar position? What are your options for quitting?
How can you manage withdrawal symptoms?
Are you using prescription drugs or NRT as prescribed?
There will be triggers and cravings for smoking as part of your journey to quitting. 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.
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