You and smoking

Smoking is a major cause of heart attack and stroke. Smoking narrows the arteries to your brain, causing them to become blocked.

Benefits of quitting

Quitting at any age will:

• Reduce your risk of cancer
• Reduce your risk of heart disease
• Reduce your risk of stroke
• Reduce your risk of respiratory disease
• Improve your life expectancy

There is no safe level of smoking.

Deciding to quit

Motivation and planning are central to quitting smoking. Decide the most important reason for you to quit. Write it down on a piece of paper and keep it where you can easily look at it when you need to.

Make the decision, plan and take action

Smokers often make several attempts to quit before succeeding. Successful quitters see past attempts as practice and experience to learn from and build on. Some people find that going ‘cold turkey’ – quitting completely and immediately – is the most successful method. However, getting extra support (e.g. Quitline) can increase the likelihood of quitting successfully.

Tackling barriers to quitting

Many people are afraid of the possible side effects of quitting. Concerns include:

• Cigarettes as stress relief – there are plenty of other ways to relax such as exercise and meditation.
• Fear of weight gain – not all smokers put on weight when they quit and most ex-smokers only put on a small amount of weight.
• Fear of depression – quitting often makes you feel more in control. For people suffering anxiety, depression or a mental illness, special support is available through your doctor and the Quitline.
• Fear of withdrawal – nicotine is an addictive drug and the effects of withdrawal can be unpleasant. However, these symptoms are only temporary.

Stick to your decision, you are doing the right thing!

Cravings only last a few minutes

Get through them by:

• Delay acting on the urge to reach for a cigarette
• Take deep breaths
• Drink water
• Do something else to occupy your mind while your craving passes

Tips on quitting

• Decide a date to quit and stick to it
• Tell your family and friends of your intention to quit and ask for their support
• Decide on your strategy - e.g. do you intend to go cold turkey or attend group courses?
• Throw away all your cigarettes, lighters and ashtrays in your home and car
• Plan for situations that you know will make you want to smoke
• Ring Quitline on 13 7848 for:
  • over the telephone counselling assistance
  • information on video, DVD, audiotape or CD
  • a free Quit pack
  • the QuitCoach (quitcoach.org.au), an internet-based quit smoking program that gives personalised advice
  • Quit courses

Further information and advice 

For further information and advice, you can contact:

• Your local community health centre 
• Quitline on 13 7848 or quit.org.au

For more information and tips on quitting smoking, you can download the Smoking Fact Sheet.