Quitting smoking

Are you ready to quit smoking? Sometimes, the idea that you can't quit is what stops you. Believe you can quit – and you're already on your way!

Why you should ask for help to quit

Many people all over the world have successfully quit smoking. It’s a big achievement! Research shows the best way to quit is counselling alongside a combination of nicotine replacement therapy (NRT) and medication. However, different methods work for different people.

Quitting will always be hard, but getting help can give you the encouragement, tools and practical skills you need.

Start by talking with your doctor or other healthcare professional. Whether you are helping someone you care about quit or want to stop smoking yourself, you deserve support.

The benefits of quitting

Quitting smoking has benefits right away, no matter your age. Stopping smoking lowers your risk of cancer, heart attack, stroke and long-term illnesses.

Here are some more good reasons to quit:

You will protect your loved ones from second-hand smoke. People who breathe in
second-hand smoke can get the same diseases as people who smoke. Second-hand smoke is more dangerous for babies and children because they breathe faster and their lungs are still developing.
If you have a lung disease, quitting smoking is the best thing you can do. It will help with your symptoms and may stop your disease from getting worse. It will also improve the quality of your daily life.

The benefits of quitting begin immediately:

After 12 hours: Almost all nicotine will be out of your body

After 24 hours: The amount of carbon monoxide in your blood will drop a lot, and you’ll have more oxygen in your blood

Within 1 month: Your blood pressure will return to normal, and your immune system will start to show signs of recovery

After 2 months: Your lungs will stop making extra phlegm caused by smoking

After 1 year: Your risk of dying from heart diseases is half of what it would be if you kept 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 big changes in your lungs and airways. At first, it can cause irritation and coughing. Over time, it damages important parts of your lungs. This not only weakens your body’s natural defences against infection, but can also lead to a cough that won’t go away, shortness of breath and too much mucus in your lungs.

How will I cope with cravings and withdrawal?

Everyone experiences withdrawal symptoms differently. The best way to cope is to know what to expect and have plans ready to deal with them. Some symptoms can include:

– Nicotine craving
– Changes in appetite
– Feeling depressed or sad
– Restlessness
– Trouble concentrating
– Feeling tense or easily annoyed
– Trouble sleeping
– Feeling light-headed

Cravings are often triggered by certain situations, so it helps to figure out your triggers and use your coping plans. For example, if you always smoke after dinner, you could brush your teeth straight away, wash the dishes or go for a walk. Medications prescribed by your doctor will lessen both cravings and withdrawal symptoms. The most important thing to remember is that withdrawal symptoms are temporary – they will get better once your body stops needing nicotine.

Talk to your healthcare professional about different ways to lessen 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?

Making mistakes is part of quitting. The best thing you can do is learn from the slip-up to help you with future attempts to quit. The process will be difficult, but it’s important to remember that just cutting down your smoking still leaves you at a higher risk of disease compared to quitting completely.

Will I gain weight?

A small amount of weight gain after quitting smoking is common, but often temporary. Some people lose weight after quitting. Eat wisely, exercise regularly and focus on your main goal: quitting smoking.

How much money will I save from quitting?

A great reason to quit smoking is to think about how much money you’ll save. Not just on cigarettes, but also on related costs like doctor and dental bills and higher insurance.. You can find out exactly how much you will save using the iCanQuit cost saving calculator.

Where can I get support?

Besides your doctor, nurse or pharmacist, many organisations want to help people quit smoking. Don’t hesitate to reach out. Quitline is a confidential telephone service (13 7848) that has counsellors who have received best-practice training in smoking cessation. You can give them a call or use their website to request a call back,. If you live in the Northern Territory, South Australia, Victoria, or Western Australia you can also request a call back by texting ‘call back’ to 0482 090 634. Aboriginal and Torres Strait Islander people can request to speak with an Aboriginal and Torres Strait Islander counsellor.

Giving up smoking for good can be hard, especially as you start to learn how to resist the urge to smoke. Stay in touch with your support team to help you stay focused and on track with your personal plan. You can do it!

Helpful links

My QuitBuddy is an app that helps you get, and stay, smoke-free and vape-free.
iCanQuit Join a free, supportive community to help you quit for good.

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Information and support

Our Information and Support Centre team are here to assist you with your questions, provide general information and referral to support services. This free and confidential service is available Monday to Friday 8am – 4.30pm (AEST). Call 1800 654 301 or email enquiries@lungfoundation.com.au

Lung Foundation Australia
Level 4, 12 Cribb Street
Yuggera Country
Milton QLD 4064

Postal Address: PO Box 1949, Milton, QLD, 4064

1800 654 301
Free Call (within Australia)

Phone: 07 3251 3600
Email: enquiries@lungfoundation.com.au

Lung Foundation Australia acknowledges the Traditional Custodians of the lands on which we work throughout Australia and their unceded sovereignty of and continuing connection to land and sea. We pay our respects to their cultures and to Elders past and present. We acknowledge the overrepresentation of Aboriginal and Torres Strait Islander people in lung disease and lung cancer. We commit to working with communities to close the gap and build on the strengths of communities to lead the path to healthy lungs for all.

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