Smoking

Prevention
Written By Maladywise

How to Quit Smoking

Smoking is obviously bad for you

  • Reduces life expectancy by 10 years.

  • Lung cancer, emphysema and COPD.

  • Heart attacks, strokes, and impotence.

  • Early menopause and osteoporosis.

  • Ear infections, asthma flare and SIDS in kids.

  • Lots of bad things in pregnancy

How to Quit

  • There are many different ways and you have to find what is right for you. 

  • Go to the official I Can Quit website (www.icanquit.com.au/) and set up a Quit Plan.

  • Phone Quit Line (13 78 48) to speak to a counsellor for strategy tips for quitting.

  • Download the My Quit Buddy app for information and daily reminders to help you quit.

  • If you smoke a pack a day, you’ll save about $300 per week or $13,000 per year by quitting. Use this extra money to reward yourself for quitting with a massage, or a movie, go out to a restaurant, buy a surfboard, or save up for a holiday.

  • Pick a quit date - Try to stop completely on this date. If you only cut down a little then it’s still worth it. 

Set up your environment to quit

  • Don’t smoke in your house or car when you’re cutting down to quit

  • Try smoking in an unpleasant or uncomfortable place when cutting down - like next to a garbage bin is a good idea.

  • Throw out cigarettes, lighters and ashtrays on your quit date.

  • Clean up your cars ashtray and throw out any old cigarette butts

  • Wash anything that smells of smoke

  • Recruit your quitting team - Tell your family, friends and coworkers when you are quitting. Ask for their help by smoking outside if they live with you, never leave cigarettes in your view, or try quitting with you. 

Identify your Smoking Triggers

Everyone is different. Common triggers may include smoking with morning coffee, with alcohol, during lunch breaks at work, after a meal, or in times of stress. Think of ways to change your routine in these situations whilst quitting. For example, if you always smoke after a meal, perhaps you walk the dog instead, wash the dishes straight after eating, have a shower after the meal, or even change the type of food your normally eat. Any change helps.

Cravings

Cravings often last 2 to 3 minutes and their effect can be minimised with delaying or distracting techniques. When a craving hits, try getting a drink of water or making a cup of tea, going for a walk, doing some pushups or squats, doing some gardening, playing a game on your phone, patting the dog, playing with your kids, distract your hands with a puzzle or distract your mouth with a mint or a snack.

Withdrawal

Nicotine Withdrawal is expected if you smoke more than 10 cigarettes per day or usually need a cigarette within 30 minutes of waking. Physical symptoms of withdrawal are common and generally last 10 to 14 days with the peak at 48 to 72 hours. These symptoms should be viewed as a sign of your body recovering and most relapsing will occur during this first week of quitting. 

Physical withdrawal symptoms can include:

  • Lightheadedness

  • Sleep disturbance or insomnia

  • Poor concentration

  • Cravings that generally last 2 to 3 minutes

  • Irritability, frustration or anger

  • Depression or Anxiety

  • Increased appetite

  • Mouth ulcers

  • Constipation

Medication

Medication can help reduce cravings and improve your attempt at quitting. This includes:

  • Short-acting Nicotine Replacement (e.g. lozenge, gum, inhalator, or mouth spray) 

  • Long-acting Nicotine Replacement (e.g. patches) 

  • Medications such as Varenicline (Champix) or Bupropion (Zyban)

All of these options can be combined at the same time to improve your chance of success. For example taking Champix for 3 months, having a background Nicotine patch on as well and then using lozenges when cravings for cigarettes are too strong.

Varenicline (Champix)

  • This is the most effective medication. 

  • The initial starter pack is 4 weeks

  • Subsidised on PBS

  • You should start the medication and set a quit date 1-2 weeks after starting.

  • The aim is usually 3 months of treatment but quit rates improve if you do 6 months total.

  • May cause nausea in 30% of people and should be taken with your main meal to reduce this.

Bupropion (Zyban)

  • Less effective than Champix

  • 9-week course 

  • The quit date is set 1 to 2 weeks after starting medication

  • Also helpful to treat concurrent depression and can reduce food cravings if trying to lose weight

Relapses

Relapses are common because quitting smoking is challenging. It is estimated to take on average between 8 and 14 decent attempts at quitting to succeed. 

If you are trying to quit and happen to smoke a cigarette, or 10, or a whole pack then don’t be disheartened. Start again and keep trying.

References

Maladywise https://www.maladywise.org
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