Wellbeing

Although smoking rates in Australia have fallen, thanks to wider awareness of the habit’s negative impact on our health and wellbeing, vaping rates have risen over the past decade, according to Quit Australia. 

Quitting can be a difficult process – and it can be tempting to reach for cigarettes or a vape when you feel anxious or when experiencing cravings.

Even if you relapse, it’s important not to be put off trying. With the advice and tips below, as well as external support, it’s possible to quit smoking for good.

Why you should quit

The risk of starting smoking again is higher in the first few weeks of quitting. During this time, it’s key to remember the impact smoking has on your health.

The benefits of quitting for good are huge. It improves taste, smell, and stabilises blood pressure and – over the long term – substantially reduces the risks of heart disease, cancer and respiratory diseases.

Thirty percent of all strokes in people under 65 years of age are caused by smoking, according to Quit Victoria. Eighty percent of lung cancer cases are due to smoking and it can also cause Type 2 Diabetes.

Although many people turn to smoking when they are stressed, research has shown quitting can actually reduce stress levels and improve your mental wellbeing.

Tips to stop smoking again

A crucial part of quitting smoking is to build motivation. Tips for getting off on the right track include:

  • Quit Victoria recommends writing down the positive and negatives of smoking, keeping in mind your health, the money you spend on cigarettes and vaping and other factors. You’ll likely find there are more negatives than positives.
  • Services like Quitline, a behavioural intervention service, can help identify a smoker’s triggers and strategies to beat them.
  • One of the key ways to quit is to try to curb your nicotine cravings. Nicotine patches, gum, lozenges and nasal sprays can help.
  • Changing your routine can also help you quit. If you normally smoke after dinner, for example, getting up and doing the dishes or going for a walk can stop you reaching for a cigarette.
  • It’s tempting to reach for a cigarette when you’re bored, so trying a new hobby such as learning a language or an instrument can help.
  • If you miss the feeling of holding a cigarette or vape, try keeping your hands busy by playing a game on your phone, holding a pen or squeezing a stress ball.
  • Anxiety and stress can be triggers for smoking again, so it’s important to try to reduce your stress levels. Meditation, yoga and deep breathing can be really relaxing. Mindfulness apps, such as Headspace, provide guided meditations.
  • Exercise is known to improve your mental wellbeing; reduce stress; and keep you physically healthy – so try going for a short walk, a swim or join a dance class.
  • If you are tempted to smoke in social situations, try meeting friends at a non-smoking venue, such as the cinema or a restaurant.

Whether it is improving your health or even saving money, there are endless benefits when you quit smoking. And if you’re struggling, you don’t have to go it alone – the Quitline (13 7848) has trained specialists who can offer support when you need it.

Resources

Tips to help you quit vaping

Smoking fact sheet

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