What is the Best Way To Quit?
It helps to be prepared and plan for quitting. Here are some key things to consider in developing your own quit plan:
Set a quit date
Set a date to quit and stop completely on that day. Choose a day when you have no events that may make it difficult to avoid smoking, such as a party. It's also a good idea not to try to quit just before a stressful event, such as a job interview or exam.
Use nicotine replacement therapies (NRT)
Using NRT is a smart move. NRT comes in many different and easy to use forms including patches, gum, lozenges, sublingual tablet or an inhaler. Research shows that using NRT doubles your chances of successfully quitting, if used correctly.
The fact sheet Products to help you quit smoking has more information. The fact sheet Nicotine dependence and withdrawal has a six-question test that will help you to assess your level of addiction to the nicotine in tobacco.
Know your triggers
What are the behaviours that trigger your craving for a cigarette? These might be things like consuming alcohol, coffee or food, or feelings such as anxiety or boredom. Knowing some of your triggers helps you to plan ahead and manage these situations.
Plan your strategies
If you have tried to quit before, think about the strategies that worked well for you. What were the high-risk situations where you smoked and how can you plan to avoid them? It's OK to excuse yourself to go to the bathroom or get a drink of water. A firm but friendly "No thanks, I am quitting smoking" is also OK.
A support network
Tell your friends, family and work mates that you are going to quit. Their encouragement will be helpful, especially during the first two weeks of quitting. Call the counsellors at the Quitline 13 7848 (local call cost) to obtain support before and while you are quitting.
Smoke free zones
Over 80 per cent of NSW homes are smoke free zones. A ban on smoking in your home and car increases your chances of quitting successfully. The fact sheet Car and home smoke free zone has more information.
The nicotine and caffeine link
As your body is removing nicotine you absorb more caffeine. This means it is helpful to reduce your intake of tea, coffee and cola drinks by half. Read the labels on chocolate bars and energy drinks as some of these items also contain caffeine. An increase in caffeine levels may add to your feelings of restlessness or insomnia.