Quitting Smoking

Frequently asked questions

• Is smoking really that bad for me?

  Every cigarette is doing you damage. There is no safe level of smoking. Smoking causes significant changes in your lungs and airways.  In the short term, it can cause irritation and coughing, and over time it damages key structures in your lungs. This not only reduces your natural defense mechanisms protecting you against infection, but also leads to chronic cough, shortness of breath and excess mucus in your lungs.

  Tobacco smoke contains many toxic chemicals which can damage your body in many ways and at least 69 cause cancer¹. Around 40% of smoking related deaths are due to lung cancer and 27% to COPD². Smoking also contributes to worsening of asthma and is a risk factor for cardiovascular disease and stroke. About 50% of all persistent cigarette smokers are killed by their habit – 25% while still in middle age (35-69 years). On average, cigarette smokers die about 10 years younger than non-smokers⁴.

  Stopping smoking at age 50 halves the risk; stopping at 30 avoids most of it⁵. Even if you already are experiencing smoking-related health problems, quitting smoking will result in immediate and longer-term health benefits.

• How will I cope with cravings and withdrawal?

  Everyone is different when it comes to withdrawal symptoms. The best way to cope is knowing what to expect and having strategies in place to deal with it. Some symptoms can include:

  • Nicotine craving
  • Changes in appetite
  • Feelings of depression or sadness
  • Restlessness
  • Poor concentration
  • Feeling tense or irritable
  • Disturbed sleep
  • Feeling light-headed

  Cravings are often triggered by specific situations, so it’s useful to identify your triggers and use your coping strategies. For instance, if you always smoke after dinner, you could clean your teeth straight away, wash the dishes or go for a walk. Anti-smoking medications will reduce both cravings and withdrawal symptoms. The most important thing to remember is that withdrawal symptoms are temporary – they will decrease once your body stops being dependent on nicotine.

  Talk to your GP or healthcare practitioner about different options to minimise the impact of your cravings and get the support you need to quit for good and improve your lung health.

• What if I slip up and have a cigarette?

  Mistakes are part of the quitting process. The best thing you can do is learn from the slip up to improve your future quitting attempts. While the process will be difficult, it is important to remember that just reducing your habit still leaves you at higher risk of heart attack and lung disease compared to quitting.

• Will I gain weight?

  1 in 5 people who smoke will lose weight when they are quitting smoking. For those that do gain weight, the average weight gain after quitting is 2-3kg. Eat sensibly, exercise regularly and focus on your main goal – quitting smoking.

• How much money will I save from quitting

  A great incentive to quit smoking is to think about how much money you’ll save, not only on the cost of cigarettes but on related costs like medical and dental bills and higher insurance premiums. For example, if you quit smoking a pack of cigarettes a day you are likely to save around $6,500 per year. You can find out exactly how much you will save through the iCanQuit cost saving calculator.

• What are the treatment methods?

  Finding your own strategy for quitting is important as different methods suit different people. Seek support from your GP, healthcare practitioner or Quitline.  You do not have to do this on your own. Going cold turkey works for some people, but research has shown that the most effective way to quit is to get ongoing support from a health professional, such as a doctor, nurse, pharmacist or a Qutiline counsellor. At Lung Foundation Australia, we support safe, proven, registered, therapeutic quit-smoking methods and medicines, and most importantly, developing a personalised quit plan. This strategy may include clinical counselling together with nicotine replacement therapy or other evidence-based forms of pharmacotherapy. Know your reasons for quitting, talk to a doctor, know what to expect, and get help along the way. You can quit for good and experience the many health benefits.

• Where can I get support?

  Alongside your GP, nurse of pharmacist, there are many organisations committed to helping people quit smoking. Don’t hesitate to reach out. Call Quitline on 13 78 48 for more information. The path to giving up smoking for good can be difficult, particularly as you learn how to resist the temptation to smoke. Stay in contact with your support team to help you remain focused and on track with your personalised plan. You can do it!