QUIT SMOKING

Quitting smoking is one of the most important steps you can take to improve your overall health. While it can be challenging, the benefits begin almost immediately. Understanding how to quit smoking, what happens after we quit smoking, and effective smoking cessation can significantly improve your chances of success. 

Smoking increases your risks of heart disease, stroke, cancer, airway diseases, infections, diabetes, dental problems, insomnia, fertility problems, erectile dysfunction, hair loss, vision loss, and hearing loss. 

Quitting smoking can rapidly reduce the health risks. The body begins to recover soon after taking the last cigarette. 

The effect of stopping smoking can have quick health benefits, dispelling the notion that it’s too late to quit. The effects can be placed on a timeline:

• Within 20 minutes: Heart rate and blood pressure begin to return to normal
• Within 12 hours, Carbon monoxide levels in the blood drop
• Within a few days, Most nicotine is cleared from the body
• Within 1 week: Taste and smell begin to improve
• Within 1 month: Lung function and circulation improve

Long-term benefits:

• 1 year: The risk of heart disease significantly reduces
• 5 years: Risk of stroke decreases
• 10 years: Risk of lung cancer and other cancers reduces
• 15+ years: Risk of heart disease approaches that of a non-smoker

Another benefit of smoking cessation is the amount of money saved by stopping smoking. The Australian Bureau of Statistics data suggests that the average smoker smokes about 12 cigarettes daily. Paired with the ever-increasing cost of a pack, it ends up being around an average of $5,200 per year and rising.

When quitting smoking, the body adjusts to the absence of nicotine, leading to nicotine withdrawal symptoms. These can vary but commonly include:

• Cravings for cigarettes
• Irritability, frustration, or mood changes
• Anxiety or stress
• Increased appetite
• Difficulty concentrating
• Restlessness or trouble sleeping

Symptoms are usually strongest in the first few days and gradually improve over 1 to 2 weeks, although cravings can persist for longer.

The initial withdrawal phase typically lasts a few weeks, but quitting smoking is a longer-term process that involves breaking both physical and behavioural habits.

It is also normal to wonder how many attempts it takes to quit smoking. Some people require multiple attempts before successfully quitting, and each attempt increases the likelihood of long-term success.

If you are looking for how to quit smoking, there are several approaches available. The most effective method often involves a combination of medical treatment, behavioural support, and lifestyle changes.

Treatment options may include:

• Nicotine replacement therapy (NRT) such as patches, gums, or lozenges
• Prescription options
• Behavioural support and counselling

Quitting without support has a lower success rate, while using structured smoking cessation support can significantly improve outcomes.

Making supportive lifestyle changes can improve your chances of quitting successfully.

Helpful Strategies

• Identify and avoid smoking triggers
• Keep a record of cravings and patterns
• Stay physically active to reduce cravings
• Seek support from friends, family, or professionals
• Use structured programs or support services

Support Services for Quitting Smoking

There are some different, free services you can access to assist with quitting. Calling the Quitline is one of the best options when first attempting to quit. Quitline is a government-run program that connects you to professional quitting counsellors. Their number is 13 7848.

If you would prefer to manage your own quitting journey but would still like the information, you can use QuitCoach, an online guide service.

There are multiple apps available for assistance in quitting. They aim to keep track of your progress, goals, and health benefits relating to quitting.

Smoking Relapse

Relapse can occur and is a normal part of the quitting process. It is important to view each attempt as progress rather than failure.

Starting smoking again after quitting for a period of time is normal. What’s important is that you accept that it happened and continue your attempts to quit. A slip-up in achieving your cut-down goal is no reason to give up; in fact, it’s best treated as a learning experience for what may trigger your smoking relapses in the future.

If you're experiencing challenges with how to quit or want support managing nicotine withdrawal symptoms, taking the first step to understand what may be contributing can be a valuable starting point.

Speaking with a doctor allows for a discreet assessment and personalised guidance to help identify possible factors affecting the journey.

Early discussion can help you better understand your concerns and explore appropriate management approaches suited to your individual circumstances. 

Connect with a clinical team for a professional assessment and, where appropriate, begin building a plan to help take the first step towards a smoke-free future.