6 tips to help you quit smoking

Quitting smoking can be hard, and it might take a few tries to get it right.

“I tell people to expect that it will take more than one attempt to quit,” says Bupa Medical Advisor Dr Chelsie McMullin.

Although it’s tough, McMullin says finding the right advice to quit can help you “formulate a better plan to succeed,” increasing the likelihood you “stick to your plan, and [aiding] you through any setbacks.”

Check out these 6 simple, effective strategies to quitting smoking for good.

Quitting cold turkey (that is, abruptly stopping smoking without any replacement aids or support) is one way to give up cigarettes.¹ But it can be very challenging for most. Success is possible, but reported rates are low, with some citing statistics as low as 3%.²

One of the reasons going cold turkey isn’t for everyone is the immediate side-effects of quitting smoking. For a few weeks after quitting, it’s common to experience:

• cigarette cravings
• increased appetite
• restlessness and trouble concentrating
• feeling anxious, irritable or depressed.

It’s also possible that you may experience coughing, sneezing, dizziness and even constipation.

Going cold turkey can mean navigating these symptoms unaided. Which isn’t to say it’s impossible.

Seeking out addiction counselling is another way to quit smoking. It offers support, motivation and insights that may otherwise be lost when you go it alone.

Along with the use of cessation medication (more on that below), counselling from a health professional may increase your success of quitting to up to 30%.²

Speak with your GP about how to find a counsellor.

While talking to a health professional might be enough support for you, nicotine replacement therapies and cessation medications can also help.

Nicotine replacement therapy involves non-cigarette nicotine delivery to help you wean off your addiction gradually.³ They commonly include patches, lozenges, inhalers and gum, and are typically available without a doctor’s prescription.

There are 2 types of prescription medications in Australia for smoking cessation. These are Bupropion and Varenicline, both oral tablets that are available through the Pharmaceutical Benefits Scheme (PBS).⁴

Using nicotine replacement or medication to quit smoking comes down to personal choice.

“Those who are smoking one to 2 packs per day will experience greater nicotine withdrawal and will likely get more benefit,” says McMullin. Others might “try without medications first and then, if they are unable to cut down, stop or maintain abstinence, try nicotine replacement or medications.”

Each option includes various pros, cons and side effects. Speak with your doctor before taking any prescribed medication.

Alternative therapies may also help you cut back or completely stop smoking.

Some common alternative therapies include:

• acupuncture
• hypnotherapy
• yoga
• biofeedback (a mind-body technique that helps you connect with your body).

McMullin says while there is some evidence that alternative therapies can help you quit smoking, she believes that they’re best used “in conjunction with counselling, education and a quit-smoking program”.

Technology is a great way to connect you with facts, stories and inspiration to help you on your path to quitting smoking. Spend some time browsing through resources on websites like Quit, the Department of Health and Aged Care and the Cancer Council. All of these organisations are committed helping you fight your addiction.

You could also download the popular My QuitBuddy smartphone app, which can help you track your progress and even the money you save by quitting. It also offers distractions to help you through those difficult moments.

Vaping is not recommended as a first line treatment to help you quit.⁵ Like smoking cigarettes, vaping is highly addictive and can cause physical and mental health issues.

But, for some smokers who have tried multiple methods without success, a medically prescribed nicotine vape, used under strict medical supervision, might be worth talking to your doctor about. Do not start any medication or replacement methods without consulting your doctor.

“Quitting smoking is a journey that may involve setbacks, and progress through trial and error. But every single cigarette you don’t smoke is a step in the right direction.”

Quitline provides support and counsellors who can help you create a plan to start quitting that works for you. Visit their website or call 13 78 48.

The Department of Health and Aged Care has information on how to quit.

The Cancer Council has a range of online resources to help you quit smoking.

My QuitBuddy is a smartphone app which can help you track your progress, including the money you save by quitting.