20 tips for your quit journey
Prepare for challenges along the way by having a plan and being prepared for what to expect. Don't hesitate to care from friends, family, or professionals – remember that every day without smoking is a significant achievement.
1. Identify what you’ll gain
Imagine! More energy, easier breathing, regaining control, financial savings.
2. Tell your family and friends
They can support you in all kinds of ways (such as being available for conversations, not smoking around you).
3. Enlist your healthcare team
Your Pharmacist, doctor and free hotlines can all provide direction and advice.
4. Know that willpower isn’t everything
Nicotine replacement patches, gum, lozenges and prescription medications are absolutely not “cheating”. Your Pharmacist can recommend the right products for you.
5. Identify why and when you smoke
Common reasons include social pressure (friends all smoke), routine (such as after a meal), emotions (stress, frustration), pleasure (as a ‘reward’).
6. Distract your mouth
Be prepared with healthy snacks such as dried fruit, nuts, vegetable sticks, sugar-free lollipops, gum and toothpicks.
7. Distract your hands
doodling, texting, crocheting or handling straws, stress balls, pencils, fidget toys, Rubik’s cube, a large ring or a 50c piece can keep your hands busy.
8. Have 50 things
Make a list of all the things you could do instead of smoking. These could be simple (do some stretches) to long-term (go on holiday using the money you save). Refer to it when you feel a little lost.
9. Take note of positive changes
Take note of the money you’ve saved or when you were able to do something you couldn’t before due to smoking (such as go on a long walk without struggling to breathe)
10. Change your environment and routine
Make your car, home and workspace smoke-free by getting rid of cigarettes, lighters and ashtrays.
11. Switch up your routine
Take a different route to work, sit with different people at work breaks, take a walk, clean up straight after meals or hold your coffee in the other hand.
12. Know where you smoked
And avoid those places. Was it in the living room? Sit outside on your patio. Was it outside at work? Take your breaks elsewhere.
13. Plan for withdrawal symptoms
Irritability, trouble concentrating, changes in appetite, flu-like symptoms, dizziness and others may occur. Plan techniques in advance to support you through.
14. Coping strategies
Identify ways of managing stress, like positive self-talk, big picture thinking, massage, deep breathing, mindfulness, talking to a counsellor and exercise.
15. Stay busy
Fill your time with activities to keep your mind off smoking, from new hobbies to activities, exercise, cleaning and gardening. This can be a great distraction during cravings.
16. Reward yourself
Set up a rewards system for milestones to treat yourself to something you enjoy when you reach a certain smoke-free period.
17. Join a support group
Consider joining in person or online. Talking to others who are going through the same process can be very helpful.
18. Seek professional help
If you find it extremely challenging to quit on your own, consider consulting a healthcare professional, hotline or a smoking cessation counsellor.
19. Track your progress
Keep a journal to record your cravings, triggers and progress. This will help you identify patterns and adjust your plan as needed.
20. Be prepared for slip-ups
If this happens, don't be too hard on yourself. Learn from the experience and continue with your plan.