Practical Tips to Quit Smoking

Kick the habit that kicks the bucket

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Below are some practical tips you can try in your smoking cessation journey :

1. Have a master plan. Adequate preparation can help get you in the right frame of mind to quit smoking. According to the American Lung Association, the first ten days from your last cigarette are the most difficult. So, line up some tools, treats, and takeaways in anticipation of the first ten days. (2) Your plan should include the following:
   
   Get a baseline physical with your doctor. Let your doctor know that you’re following their advice. Discuss which nicotine-free quit aids or type of nicotine replacement therapy is suitable for you. Ask about the following :
   
   

   Nicotine-free Quit Aids	Nicotine Replacement Therapy	Other Remedies
   Bupropion (Zyban) Varenicline (Chantix, Champix) Lobelia	Nicotine patch Nicotine inhaler Nicotine nasal spray Nicotine gum Nicotine lozenges	Acupuncture Hypnosis Self-hypnosis Tai chi Cognitive behaviour therapy
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   Prepare for surprises. You might find yourself immediately in the company of smokers even though you didn’t mean to be there. Have a plan before this happens. You could choose to excuse yourself politely. Find some craving alternatives such as; chewing gum, suck on a lollipop, call an ex-smoker or non-smoker friend, play video games, or go for a walk outside or exercise at the gym.
   
   Arm yourself with knowledge about nicotine addiction. There’s an abundance of information about nicotine and its effects on your body. But make sure you’re getting information from reliable sources. Don’t be afraid or ashamed to ask for help from ex-smokers who’ve been in your position.
   
   Do you want to do it gradually or COLD TURKEY? It’s your choice. But you should decide which route you will take at the start of your journey. Quitting smoking cold turkey is to stop smoking at once without any nicotine replacement products or medications. So, you must prepare yourself and know what you’re getting into, including cravings and nicotine withdrawal symptoms.
   
   
2. Stay motivated. It sounds cliché, but you should be clear and concise about what motivates you to quit smoking. You wanted to stop for a reason or several reasons. Review those reasons to keep you motivated. Print out your list of reasons and tape it on something (like the fridge) you see every day.
   
   
3. Recite your mantra at the start of your day. “I am a non-smoker.” “I don’t smoke.” or “I am not smoking anymore.’’
   
   
4. Stick with keeping nicotine out of your system. Don’t give in to the urge to smoke, not even one cigarette. Remember the 4 Ds if you get that craving or urge – delay, drink water, deep breathing, and do something else. The more you keep nicotine out of your system, the easier it will be to stay nicotine-free. Give your mind and body some time to adjust to a nicotine-free environment. Then, if you fail, pick yourself up and start again.
   
   
5. Take good care of your body. This is especially true for the first few weeks of nicotine withdrawal. You experience less discomfort from nicotine withdrawal by taking good care of your body:
   
   
   • Exercise daily.
     
     
   • Drink even more water. It’s a fantastic quit aid and urge buster.
     
     
   • Get adequate rest. Sleep more if you can. Nicotine withdrawal stresses your system a lot. Getting enough rest replenishes your body and brings it right back up to 100% the following day.
     
     
   • Improve your diet.
   
   
   
6. Avoid the bride of smoking, alcohol. Alcohol and smoking go together. They love each other and work side by side in polluting your body. If a social event is coming up where alcohol will surely attend, plan how you will get through the event without smoking.
   
   



7. Download stop smoking apps. If you’re the type who loves technology, social media, or just want to try something new, some cool apps can help you stop smoking. Pick apps that are recognised by the government and health organisations.
   
   
8. Create a smoke-free environment at home and in your office. Clean out the ashtrays (or throw them away) and keep them somewhere hidden. Don’t forget the car.
   
   

Numbers, News, and Nasty Things about Smoking

• It’s estimated that 11.6% of adults in Australia smoked daily in 2019. This has decreased from an estimated 12.8% back in 2016. It has been halved since 1991 where it was estimated to be 25%. Smokers aged 18 and above smoked an average of 12.9 cigarettes per day in 2019. This number decreased from 15.9 cigarettes back in 2001.
  
  
• New Zealand census data from 2018 revealed that there are 464,000 adult daily smokers (11.6% of the population). The percentage decreased from 18% back in 2007. Also, in 2018, 535,000 (13.4% of the population) people in New Zealand identified themselves as smokers.
  
  

• A 2017 review by the Cochrane Collaboration showed that mass anti-smoking and quit smoking campaigns targeted at youth aged 25 years and below successfully decreased the prevalence of smoking. The characteristics of these effective campaigns include the greater intensity of exposure, extended duration (at least four weeks on multiple channels), combined approaches (school-based with media messages), and interventions at the school level.
  
  
• The National Tobacco Campaign of the Department of Health in Australia is one of the country’s longest-running public health campaigns. It started way back in June 1997. Within five years, smoking among adults had decreased by 3.7%. They target their audience in multiple ways: social media, TV ads, digital apps, resources in different languages, numerous partnerships with mental health organisations, and resource kits and DVDs for prisons.
  
  
• In March 2011, the New Zealand Government formulated the Smoke-free Aotearoa 2025 Goal. It aims to reduce tobacco availability and smoking prevalence to minimal levels, essentially making New Zealand a smoke-free country by 2025. That basically means that less than 5% of New Zealanders will be smokers by 2025. As of right now, 16% of the New Zealand population are smokers. That’s approximately more than 500,000 people.
  
  
• According to a 2016 article published in the BMC Research Notes journal, a total smoking ban imposed in a large Australian university encouraged approximately 60% of smokers to think about quitting. Perhaps the most significant effect of banning smoking in public places like hospitals and universities is a reduction of exposure to secondhand smoke. Banning smoking in public places has both immediate and long-term positive effects.
  
  



• Did you know? In New Zealand, smoking kills more people every year than alcohol, drugs, murder, suicide, earthquake, drowning, and road traffic accidents combined.
  
  
• 
  
  Negative effects of smoking:
  premature aging, impotence, increased chances of developing an infection, cancer, difficulty finding a partner, dampening of your sense of smell and taste
  
  



• Secondhand smoke is just as dangerous as first hand smoke. There are 7,000 chemicals present in smoke, whether firsthand or secondhand. At least 70 of them are recognised to cause cancer.
  
  
• Smoking is an expensive habit. Just look at the cost of cigarettes from some countries around the world:
  
  

• Let’s touch a little on vaping and e-cigarettes. Is there a difference between the two? Yes. Based on appearance, e-cigarettes tend to look like cigarettes, and vapes (or vaporisers) appear like fountain pens. Vapes are usually more robust. Those who like the feel of a cigarette in their hand prefer e-cigarettes. Vapes are also perceived as a more advanced version of e-cigarettes in that they offer better battery life and open you up to a wide variety of flavoured juices. Vapes will also allow you to customise the nicotine content (delivery). As a result, you can cut down on your nicotine fix.
  
  
• The use of vaping in Australia is on the uptake, previously from 9% in 2016 to 11% in 2019. Many key Australian health organisations like the Australian Medical Association and Australian Council on Smoking and Health agree that vaping or e-cigarettes don’t help smoking cessation and should be more tightly regulated. Australians need a doctor’s prescription to have access to a vaping product legally.
  
  
• The Health Promotion Agency and Ministry of Health in New Zealand agree that vaping can help some people stop smoking. They also agree that it’s not harmless but tremendously much less harmful than smoking. Unlike Australia, you can legally buy vaping products in New Zealand as long as you’re 18 years old and above. Regular users of vaping products in New Zealand have increased from 1.4% in 2016 to 5.2% of the population in 2020. The primary health organisations of both countries don’t actively promote and advertise vaping products to stop smoking.
  
  

• Like smoking, vaping can harm almost every organ and tissue in your body in one way or another.
  
  

New Zealand	Australia
Among 14 and 15 years old 4% reported vaping at least once a week 1.8% reported everyday vaping Among > 15 years old 17% have tried e-cigs and vaping Only 2% reported everyday use	Among 14-17 years old Current users are at 1.8% 90% have never tried an e-cig or any vaping product Among 18-24 years old Current users are at 10.2%
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