Smoking remains a major public health concern in Australia, contributing to significant illness, disability, and premature death. While smoking rates have steadily declined, many individuals still face the challenge of quitting due to nicotine dependence and associated behavioural habits.
Successfully quitting smoking requires more than willpower—it involves planning, support, and an understanding of the physical and psychological aspects of addiction. This guide provides evidence-based strategies to help individuals take meaningful steps toward a smoke-free life.
The Health Benefits of Quitting Smoking
The benefits of quitting smoking begin within minutes of your last cigarette and continue to improve over time:
- After 20 minutes: Heart rate and blood pressure start to normalise.
- After 12 hours: Carbon monoxide levels in the blood return to normal.
- Within weeks: Lung function improves, circulation increases, and breathing becomes easier.
- Long-term: There is a significant reduction in the risk of heart disease, stroke, lung cancer, and chronic respiratory illness.
In addition to the health advantages, quitting smoking reduces second-hand smoke exposure to loved ones and provides considerable financial savings.
Understanding Why You Smoke
Identifying the underlying reasons for smoking can provide valuable insight into how to quit effectively. Common motivations include:
- Stress relief
- Habitual routines (e.g., smoking after meals or during breaks)
- Social factors or peer pressure
- Physical addiction to nicotine
By recognising the specific cues or triggers that prompt smoking, individuals can begin to develop targeted strategies to address them.
Setting a Quit Date and Preparing to Stop
A successful quit attempt often starts with setting a realistic and firm quit date—ideally within the next two weeks. This provides time to prepare while maintaining momentum. Key steps in preparing include:
- Informing close friends or family members for support
- Removing cigarettes, lighters, and ashtrays from the home, car, and workplace
- Identifying daily routines associated with smoking
- Planning alternatives to smoking (e.g., walking, chewing gum, drinking water)
Planning ahead makes it easier to manage cravings and avoid relapse during the early stages.
Treatment Options: Medications and Therapies
Several treatment options are available to support smoking cessation:
1. Nicotine Replacement Therapy (NRT)
Available in the form of patches, gum, lozenges, inhalers, and sprays, NRT delivers controlled amounts of nicotine to reduce withdrawal symptoms without the harmful chemicals in cigarettes.
2. Prescription Medications
Two medications—varenicline and bupropion—are approved for use in Australia to aid smoking cessation. These medications can reduce cravings and lessen the satisfaction derived from smoking.
3. Behavioural Support
Counselling, whether face-to-face or over the phone, has been shown to significantly improve quit rates. Behavioural strategies can help individuals manage stress, identify triggers, and build healthier coping mechanisms.
These treatments may be used alone or in combination, depending on individual circumstances.
Dealing with Withdrawal and Cravings
Nicotine withdrawal symptoms typically peak within the first few days and may include irritability, difficulty concentrating, increased appetite, and restlessness. Cravings often last just a few minutes but can feel intense.
Techniques to manage cravings include:
- Delay: Postpone smoking by at least 10 minutes to let the urge pass.
- Distract: Engage in another activity, such as walking or talking to someone.
- Deep breathing: Use relaxation techniques to stay calm.
- Drink water: Hydration can help reduce cravings and improve focus.
Over time, the frequency and intensity of cravings will diminish.
Long-Term Maintenance and Preventing Relapse
Quitting smoking is a process that often includes setbacks. Relapse does not mean failure but rather a chance to reassess the quit plan and adjust strategies.
To reduce the risk of relapse:
- Avoid situations strongly associated with smoking
- Continue using support systems (family, friends, counselling)
- Replace smoking with healthier habits (exercise, hobbies, mindfulness practices)
- Track progress and reward milestones
It may also be helpful to join a community or support group, where shared experiences provide motivation and accountability.
When to Seek Professional Help
For individuals who have tried to quit multiple times or are experiencing difficulty managing stress, anxiety, or other underlying health conditions, professional support is essential. General practitioners, psychologists, and smoking cessation counsellors can provide tailored advice and evidence-based treatment options.
Multidisciplinary care is particularly important for individuals with chronic illnesses, such as asthma, COPD, diabetes, or cardiovascular disease, where smoking significantly impacts disease progression and management.
Taking the First Step
Quitting smoking is a complex but achievable goal. The most successful quit attempts are supported by a combination of medical care, behavioural strategies, and personal motivation. While the path to becoming smoke-free is different for everyone, the outcomes are consistently life-changing.
At Brecken Health Mandurah, our experienced team of GPs and allied health professionals is here to support your journey to better health. We offer personalised quit plans, mental health support, and chronic disease management services tailored to your needs.
To take the first step, we invite you to book an appointment and start your path toward a smoke-free future.