QUIT

BECAUSE
YOU
CAN

An essential guide
to quitting smoking
REASONS TO QUIT 1
YES
YOU CAN QUIT
SMOKING

Over the years we’ve learned a lot about how to quit

smoking from those who know – people who have
stopped smoking for good. What we have learned is
here in your Quit Because You Can book.

It’s got the facts that show quitting is the right choice. It
also has plenty of ideas about how you can quit.

Make the book work for you. Write in it. Underline the parts
that really mean something to you. Flick to the checklist pages to jog
your memory on important points.
Keep this book handy so you can refer to it as you go through
the different stages of quitting.
Like all good things, it’s going to take some time and effort for you
to quit smoking, but millions of smokers in Australia have already
stopped. You can too.

You need to know

Chemicals in cigarettes change the way some medications work.
See your doctor before quitting if you are taking any medication.
If you are suffering from depression, anxiety or another mental illness,
it is best to see your doctor for advice before quitting. With the
right support, many people with mental illness have quit, and they
generally feel a lot better, not just physically, but also emotionally. 
Contents
Reasons to Quit page 4
Do you know why you want to stop smoking? 5
When you quit 8
Deciding to quit checklist 10

Preparing to Quit page 11

Understand your nicotine addiction 12
Know why you smoke 13
Choose the best way to quit 14
Start putting your quitting plan into action 17
My quitting plan 18

Staying Quit page 19

Understand withdrawal symptoms 20
Quitting and mood 21
Coping with cravings 22
Smoking diary 23
Managing your weight 30
Your new smoke free life 32
Becoming a non-smoker checklist 38

Managing Setbacks page 39

Warning signs 40
If you have a cigarette 41
Learning from a slip-up 42
If you go back to regular smoking 43
When to try quitting again 43

Support and Services page 44

REASONS
TO QUIT

“I was never able

to keep up with my kids,
I wanted to be able to kick
around the ball without being
out of breath.”

4 REASONS TO QUIT
Do you know why you want to

REASONS
stop smoking?
People who have quit say it’s important to be clear about your
reasons. Work out what reasons are important for you.You
may have tried to quit before, maybe many times. It’s still a
good idea to remind yourself why you want to quit.
What are you looking forward to when you quit?
Feeling healthy
Smokers are more likely to catch the flu and other illnesses, and tend to have
more severe symptoms. Even young smokers have more coughs, phlegm,
wheezing and chest infections than non-smokers. In the months after quitting,
your immune system improves and becomes better at fighting infection.
More money
Cigarettes are an expensive habit and the cost is increasing every year. At over
$1 per cigarette, this can add up to more than $10,000 a year if you smoke
a pack a day. Start making your wish list and see how much money you’ll save
if you give up by using the online calculator at makesmokinghistory.org.au
Getting fit
Smoking makes it harder to get enough oxygen to your muscles during
exercise, so you tire more quickly. Quitting lets your body work properly
again and within a few months exercising is easier.
Freedom from the hassles of smoking
White teeth, no stained fingers, the house and car smelling fresh and clean,
and never having to check you have enough cigarettes.
Less stress, anxiety and depression
Within a few months of quitting, most people feel less stressed than when
they were smoking. Quitting smoking is also associated with reductions in
anxiety and depression.
Regaining control
Many smokers come to realise that they are addicted and are not really
choosing to smoke. Regaining control feels good.
More confidence
Once you succeed, you will have more confidence to take on other
challenges.
REASONS TO QUIT 5
 TRY THIS

Even now you might still be wondering whether you really do want to
quit. Take your time to think about your reasons for wanting to smoke,
and your rea
List all your reasons on both sides and circle the three most important ones
on each list. Then put a star next to the one reason that is most important
to you – just one star, not one for each list.

Why I want to smoke Why I want to quit

Your decision might be a very close one, or one side may be a clear
winner. The important thing is to decide which you most want to do and
act on that decision.
It is common to set out to quit with a part of you still wanting to smoke.
You need to accept this, and commit yourself to quitting. Working out how
to get the things you got from smoking in other ways is an important part
of quitting.

6 REASONS TO QUIT
Before or during pregnancy

REASONS
Quitting at any time during your pregnancy reduces the risk of harm to your
baby. Quitting smoking when you’re pregnant will make you feel good and
give your baby a better start in life.
Quit for surgery
There are many benefits when you quit before surgery, including a lower
risk of complications, which can mean a faster recovery and less time in
hospital.
Protect others
Children’s delicate airways are more sensitive to dangerous chemicals in
cigarette smoke in the air. Quitting smoking also reduces the chance that
your children will take up smoking themselves.

Quitting smoking
has immediate and
long-term benefits,
even if you have
a smoking-related
disease.

REASONS TO QUIT 7
When you quit
The day you quit smoking your body starts to recover.
Within 6 hours
lYour heart rate slows and your blood pressure becomes more stable.
Within a day
lAlmost all of the nicotine is out of your bloodstream.
lThe level of carbon monoxide in your blood drops and oxygen more
easily reaches the heart and muscles.
lYour fingertips become warmer and your hands may be steadier.
Within a week
lYour sense of taste and smell may improve.
lYour lungs’ natural cleaning system starts to recover, becoming better at
removing mucus, tar and dust from your lungs.
lYour vitamin C blood levels improve.
Within 2 months
lYou cough and wheeze less.
lYour immune system begins its recovery so your body is better at fighting
off infection.
lYour blood is less thick and sticky and blood flow to your hands and feet
improves.
Within 6 months
lYou are less likely to cough up phlegm.
After 1 year
l Your lungs are healthier and you are breathing easier than if you’d kept
smoking.
Within 2 to 5 years
lThere is a large drop in your risk of
heart attack and stroke which continues
to decrease over time. Stopping smoking
lFor women, the risk of cancer of the reduces your risk of
cervix is the same as someone who has developing, and slows
never smoked.
down any worsening,
of lung disease.

8 REASONS TO QUIT
Within 10 years

REASONS
lYour risk of lung cancer is lower than that of someone who still smokes.
After 15 years
l Your risk of heart attack and stroke is close to that of a person who has
never smoked.

Smoking causes disease

Smoking harms almost every organ in your body. But because it happens
gradually, you probably don’t notice. The
strain put on your body by smoking often
causes years of suffering. Two out of three lifetime
Tobacco smoke is made up of over smokers will die from
7000 chemicals. At least 69 of them their addiction, on
are known to cause cancer. Many of average 10 years earlier
these chemicals pass through your lungs than non-smokers.
into your bloodstream. They go everywhere
your blood flows.
Smoking can cause many serious diseases including:
- cancer of the lungs, mouth (oral cavity), nasal cavity and sinuses, throat
(pharynx), oesophagus, stomach, bowel, liver, pancreas, voice box
(larynx), cervix, ovary, bladder, kidney, ureter and bone marrow (myeloid
leukaemia)
- lung diseases such as chronic bronchitis and chronic obstructive pulmonary
disease which includes emphysema
- heart disease and stroke
- poor blood circulation in feet and hands, which can lead to pain and, in
severe cases, gangrene and amputation
- disabilities such as blindness, hip fractures and painful ulcers.
All cigarettes are toxic
It doesn’t help if you smoke weaker tasting cigarettes such as those labelled
‘fine’, ‘smooth’ or ‘refined’. These cigarettes have holes in the filter that let
in air to dilute the smoke. But you still end up inhaling the same amount
of chemicals as you would from stronger tasting cigarettes. So you do the
same amount of damage.

REASONS TO QUIT 9
Deciding to quit
checklist

l I will reduce my risk of heart attack.

l I will feel fitter.
l I will set a great example for the children around me.
l My lungs will start to recover and be able to clean themselves properly.
l I will have more money to spend any way I choose.
l I will give myself a confidence boost by quitting cigarettes.

TRY THIS

From the following list, tick the things you are looking forward to when
you are a non-smoker. Add your own ideas in the space provided.

Having more energy to play sport or keep up with the kids.

Knowing I’m back in control and no longer addicted.
Freedom from the hassle of always checking that I have enough
cigarettes.
Saving money.

10 REASONS TO QUIT
PREPARING
TO QUIT

PREPARE

“The last time I quit

I set a date, got rid of all my
ashtrays, lighters and things that
triggered me to have a smoke and
never looked back.”

PREPARING TO QUIT 11
Most people are not 100% sure about quitting and many are
worried about how they might cope without cigarettes. This
is normal. Don’t put off quitting because you feel this way –
there is lots of help to get you through.
Planning can help you understand why you smoke and set up some quitting
strategies.
If you’ve tried to quit before, remember the things that worked for you and
the things that didn’t. You can use what you learned to make your plan
stronger.

There are four things you need to do:

1] Understand your nicotine addiction
2] Know why you smoke
3] Choose the best way to quit
4] Start putting your quitting plan into action

1 Understand your nicotine addiction

Nicotine is the addictive drug in tobacco. After you’ve been smoking for a
while, your body gets used to nicotine and relies on it to feel normal.
Do you have any of these signs of nicotine addiction?
You smoke your first cigarette within 30 minutes of waking up.
l

l You smoke more than 10 cigarettes per day.

l You have cravings and withdrawal symptoms when you try to quit.

Nicotine affects the chemicals in your brain, and after a puff, you may feel
good for a moment or two. It may make you feel relaxed or more alert but
this doesn’t last long.
After a while you may feel tense or irritable, or you may find it hard to focus
on what you are doing. But your next cigarette relieves these feelings. These
up-and-down mood changes over the day are common among smokers.
Quitting breaks this smoking–stress cycle.
 

12 PREPARING TO QUIT
2 Know why you smoke
All smokers have their own smoking habits. These habits are usually tied
to certain moods, activities, events, places or people. They may be quite
strong bonds.
Some of the most common reasons why people smoke are:
l addiction: to satisfy the craving for nicotine or a cigarette
l habit: feeling like smoking while doing things or taking a break,
such as after a meal, with coffee, when drinking alcohol or while

PREPARE
watching TV
l emotions: feeling stressed, upset, angry, frustrated, bored or happy
l pleasure: to enjoy something even more or to reward yourself
l social pressure: feeling part of the crowd, bonding with other smokers.

Being in these situations after you have quit will usually trigger cravings.
Knowing what makes you want to smoke can help you plan how to cope in
trigger situations.
Use the Smoking Diary (page 23) to learn about your habits while you
prepare to quit.

TRY THIS

Smoking diary – See page 23

You can learn about your habit while you prepare to quit.
Tear out your Smoking Diary and carry it with you everywhere for a day.

PREPARING TO QUIT 13
3 Choose the best way to quit
Some people see quitting as a private battle between themselves and
cigarettes. Getting help is not a sign of weakness or lack of will power – it’s
a smart way to quit.
Get some support
A support service gives you structure, motivation, support, new skills and
confidence. It is much harder to get these things when you try to quit on
your own. Getting support will give you a much greater chance of long-term
success.
Call the Quitline on 13 7848 (13 QUIT)
Quitline councellors offer help with quitting for the cost of a local call
(except for mobiles). Your Quitline counsellor is trained and experienced
and knows how tough giving up smoking can be. They will talk with you
about your difficulties with quitting and give you reliable information and
support. You can arrange to have a Quitline advisor call you. Your call is
confidential.
Aboriginal Quitline 13 7848
Quitline offers a tailored quit smoking service for aboriginal people to speak
with Aboriginal counsellors on 13 7848.
My Quitbuddy App
My Quitbuddy is a free app that offers a personalised quit support experience.
The app tracks your quitting progress and has a variety of functions to motivate
you on your quitting journey, including a community forum, a check in feature
and a notification system to warn you about your smoking ‘danger times’.
Find it on the App Store or Google Play.
Go online with QuitCoach
www.quitcoach.org.au
QuitCoach is an online program that asks you questions and then gives you
ideas and suggestions that will be most useful to you. It can help you before
and after you quit.
Talk to your doctor, pharmacist or other health professional
Doctors and pharmacists are good sources of advice about stopping smoking,
especially for advice on quitting medications and nicotine replacement
products. You need to see a doctor if you want to
use prescription medications or pay less for nicotine
patches. Your doctor may also need to check your To access
health and medication levels when you quit. more services in
your state, see
14 PREPARING TO QUIT page 45.
Use quitting products
Nicotine replacement products and quitting medications increase your
chances of quitting successfully. They are suitable for smokers who show any
signs of nicotine addiction (see page 12).
They reduce withdrawal symptoms such as cravings, irritability, trouble
concentrating and anxiety. They usually do not stop withdrawal symptoms
altogether. Most people’s smoking is also linked to habits and emotions.
So you are likely to still get some cravings in situations where you used
to smoke.

PREPARE
Nicotine replacement products, such as a patch, gum, lozenge, mouth
spray and inhaler, work by replacing some of the nicotine you usually get
from cigarettes. Using nicotine products to quit is much safer than smoking
– they do not contain the dangerous chemicals found in tobacco smoke.
You can use the patch and another nicotine product at the same time if one
product is not enough to manage cravings.
Your doctor or pharmacist can explain to you how to use these products.
Nicotine patches are much cheaper if you get a prescription for them from
your doctor.
Prescription medications, such as Champix (varenicline) and Zyban
(bupropion), must be discussed with your doctor as they are not suitable for
everyone. You can have one course per year of each medication on the
Pharmaceutical Benefits Scheme (PBS), so you pay less for it.
If you slip up and have a cigarette, it is safe to continue using your
medication or nicotine products, and to keep trying to quit.
Gather information
Talk to other people who have quit about how they did it. There are some
useful websites on page 45. Remember, different things work for different
people.
Learning from past attempts
Have you tried to quit before? Past attempts at quitting are valuable
experiences that you can build on. What strategies worked best? Are there
situations you need to prepare for? Write these down in your Quitting Plan
(page 18).

PREPARING TO QUIT 15
Quitting abruptly
Quitting abruptly or suddenly is a popular way to stop smoking. For smokers of
15 cigarettes or more per day, using a nicotine patch while cutting down over
two weeks before stopping smoking also works well.
Cutting down to quit
Some people quit successfully by cutting down, but if you decide to do this:
lit’s important to have a clear plan, and a quit date
l use a support person or service to help you stick to your goals
l talk to your pharmacist about using nicotine replacement products while
cutting down.
Get help from friends and family
The support and encouragement of friends and family is important.
If you do talk to your friends and family about your quitting, explain how
they can help – for example, by not offering you cigarettes if they smoke, or
by being patient if you are a bit irritable at first. Quitting with a friend can
be useful as you can help each other through the hard times.
Living with a smoker
If you live with a smoker, it can be good to talk to them about your plans.
If they are ready to quit too, then quitting together can help. However, if
they are not ready, at least ask for their support by not making it any more
difficult than it will otherwise be.
l Can you talk things over before you quit?
l Can you make the house smoke free? If this isn’t possible, see if you can
agree to some rooms being smoke free.
l How will you catch up without smoking cigarettes?
l Can they keep cigarettes out of sight?
l What kind of support will you need from them? What support are they
willing to give?

Get support from:

l Quitline (13 7848)

l a health professional who is trained to help people quit
l an interactive website, SMS service or cessation app
l using nicotine replacement products or quitting medications

16 PREPARING TO QUIT
4 Start putting your quitting plan into action
Make a decision about how you are going to quit.
You may choose to:
l Call the Quitline (13 7848) or contact other support for advice.
l Talk to your doctor or pharmacist.
l Use a quitting medication or nicotine replacement products.
l Set a date to quit.

PREPARE
If you don’t stop on your quit date, don’t worry. It is not a test. It’s just a way
of helping you focus on what you need to do to quit and to put your plans
into action. Just choose another day and have another go. Don’t give up
giving up.
Practise quitting
If you haven’t tried to quit recently, you might set yourself some smaller goals
to see how you would go before you quit. Try quitting for only one day. Or
you could experiment by not smoking at times when you normally would,
such as when you’re out with friends or having a break with other smokers
at work. This will help you work out how much you need to prepare for
these situations when you quit completely.

TRY THIS

Throw away all cigarettes, lighters and ashtrays in your home and car.
If your partner smokes, suggest that he or she stops too, or only smokes
outside the house.

PREPARING TO QUIT 17
My quitting
Write out your Quitting Plan
plan Use your Smoking Diary
(page 23) to help you
My main reasons to quit:

The support I will get:

The nicotine replacement product(s) or quitting medication I will use:

My three main triggers to smoke:

Instead of smoking I will:

I will take action by:

Calling the Quitline 13 7848 on:

Making an appointment with my doctor on:

Setting a quit date on:

Change or add to your plan if you find you need new strategies to deal with difficult times.

18 PREPARING TO QUIT
STAYING
QUIT

STAYING QUIT

“I told my family and

friends my quit day, so they
could help me when I needed
it the most. I couldn’t have
done it without them.”

STAYING QUIT 19
Now it’s time to put all your work into practice and quit.

You are ready

l You’ve made your decision to quit.
l You have any information or support you feel you need.
l You’ve done your planning.
l You’ve started putting your plan to quit into action.

Stick to your decision

You’re doing the right thing.

Understand withdrawal symptoms

Withdrawal symptoms are the way your body reacts when it stops getting
nicotine and all the other chemicals in tobacco smoke. Think of them as
recovery symptoms.
Common recovery symptoms include:
lcravings
l feelings of irritability, frustration, depression or anxiety
l feelings of restlessness and/or difficulty concentrating
l changed sleeping patterns
l increase in appetite and weight gain.

Some people may also have:

lcoughing or sneezing
l mouth ulcers
l upset digestion and/or bowel
l mood swings
l dizziness Remember
l more dreams. Your best chance of
quitting = support
Usually, you won’t have all of
these symptoms, and those that do (e.g. Quitline, The
affect you will rarely last more than QuitCoach, your
a few weeks. doctor) + nicotine
replacement products
or quitting medication
20 STAYING QUIT
Some recovery symptoms will come and
go over the first week. Most are gone
within two to four weeks; some people may Within a few months of
have symptoms for longer. The emotional quitting, most people
symptoms – such as irritability or frustration – tend to feel less stressed
fade as your body adjusts to being
nicotine free.
than when they were
smoking.
Each craving usually lasts a short time, but
may be strong. Over time, cravings will
happen less often. You may get occasional
cravings (the urge or desire to smoke) long after other recovery symptoms
have gone. These cravings are triggered by being in situations where you
used to smoke.
If you have trouble with certain withdrawal symptoms, plan how you could
cope or work around them. For example, warn your family you might be
cranky for a few weeks and ask for their patience.
The more withdrawal symptoms you have, the more you will benefit from

STAYING QUIT
using nicotine replacement products or quitting medications.
Exercise can also help reduce cravings and withdrawal symptoms. It may
lower stress and help keep your weight down.

Quitting and mood

Early on, some people feel that their moods are up and down, or all over
the place, for example getting angry over small things. This is quite normal
and it will pass. Giving up cigarettes can also feel like losing a friend. Your
emotions will settle down over time and you will feel more confident as you
become comfortable with new ways of managing without cigarettes.
Tips for managing stress are on pages 33 to 36. 

STAYING QUIT 21
Coping with cravings
Few smokers can quit without feeling the urge or desire to smoke. The first
week after you quit can be the hardest, as cravings can be more frequent
and intense.

As well as using nicotine replacement products or prescription medications

to reduce cravings you can also:
1] Change your environment.
2] Use coping thoughts.
3] Change what you do.

1 Change your environment

Cravings occur most commonly in situations that remind you of smoking.
You can reduce how often and how strongly cravings occur by making your
environment ‘quitting friendly’.
Try these tips:
l Make your home and car smoke free. If that’s not possible, have at least
one smoke free area for yourself.
l Use places where you are not allowed to smoke as ‘protection’ until the
craving passes.
l If possible, make sure there are no cigarettes in your house or car.
l Ask others not to smoke around you.
l Avoid situations that will be tough while cravings are still intense and
frequent.

[continued page 27]

Cravings occur
most commonly in
situations that remind
you of smoking.

22 STAYING QUIT
ZZ

ZZ

ZZ

ZZ
 
ONE DAY
SMOKING
DIARY
LIFT OUT
You can learn about your habit while you
prepare to quit.
Tear out your Smoking Diary and carry it
with you everywhere for a day.

First, write down the number of cigarettes

left in your pack:
[tear out from staples]

Cigarettes in pack Date

Each time you have a cigarette,

or feel a craving, fill in the:
- time
- occasion or activity
- what you are feeling, and
- how much you feel the need for a
cigarette, using the point system below:
1 = I could do without it
2 = I feel like it
3 = I need it
4 = I really need it
5 = I’m desperate for it

QUIT DIARY 23
 ONE DAY SMOKING DIARY

Time Occasion/activity/person I’m with Feeling/mood

1

10

11

12

13

14

15

16

17

18

19

20

21

22

23

24

25

26

24 QUIT DIARY
Value (1–5) What I did

QUIT DIARY 25
Even after a day or so, you’ll have
a good idea about what makes
you want to smoke, the times you
smoke and the importance of each
cigarette. These are your smoking
‘triggers’.
Some of these triggers may cause
cravings after you quit. However,
you may only find out which are
hard or easy to resist after you’ve
spent some time without smoking.
At the end of the day, count the
number of cigarettes left in your
pack and work out how many
cigarettes you smoked.

LESS =

Cigarettes in pack Cigarettes left Total cigarettes smoked

at start of the day at end of day
If you open another pack
don’t forget to include
those cigarettes in your
calculation.

If you missed noting down any

cigarettes in your diary, can you
remember when they were? If you
smoked cigarettes without noticing,
you may need to be on your guard
around cigarettes when you quit,
so you don’t reach for one simply
out of habit.

26 QUIT DIARY
 TRY THE 4Ds

l Delay acting on the urge to smoke. Don’t open a pack or light a

cigarette. After a few minutes, the urge to smoke will weaken,
especially if you do the following:
l Deep breathe. Take a long slow breath in, and slowly out again.
Repeat three times.
l Drink water. Sip it slowly, holding it in your mouth a little longer.
l Do something else. Take your mind off smoking by taking action –
put on some music, go for a walk, or ring a friend.

2 Use coping thoughts

The way you think about quitting can help you resist tempting situations.
Try these tips:

STAYING QUIT
l Use positive ‘self-talk’. Tell yourself ‘I can quit’ or ‘I don’t need cigarettes’
or ‘I can find better ways to cope’.
l Break your smoking thought pattern. Stop thoughts that lead you to want
to smoke and change them to something else.
l Remind yourself of your main reasons to quit. Carry something with
you that will help you stay motivated, such as a note or picture. Think
of things you want to do as a non-smoker. Use the Deciding to Quit
Checklist on page 10.
l Think of the benefits of quitting and the positive changes in your life since
you stopped.
l Focus your mind on something else – try distraction, meditation,
daydreaming.
l Think about how good it will feel to show people who doubted you that
you have succeeded at quitting.
l Set short-term goals such as taking one day at a time.
l Talk to someone about how you’re feeling.
l Challenge negative thoughts. If you think a cigarette would be nice, tell
yourself ‘No, I’m not going to be suckered back.’

STAYING QUIT 27
3 Change what you do
Changing your routine is a great way to break the cigarette habit. Which
habits or routines make you want to smoke? Use these tips to help you plan
for cravings once you’ve quit.

Habit Routine-change strategy

First thing in the morning Have a shower first thing

With coffee (or tea) Change to a different drink, brand of
coffee or mug; change the place
where you drink it or hold your cup in
your other hand
At morning tea Read a magazine or book; sit in a
different place or with different people
At the computer at home Shift your desk around or redecorate it
After lunch/dinner Go for a walk, clean your teeth
At afternoon tea Try a herbal tea; read the paper
Straight after work Do some exercise or meditation
Just before you start dinner Have dinner earlier or later
With alcohol Change to a different drink; hold
drink in smoking hand
As you plan the next task/chore Breathe deeply or try a quick
relaxation exercise
As a reward Listen to music; have a piece of fruit
e.g. completing a chore
When you’re with another Chew gum; bring a water bottle
smoker
At night in front of the TV Change the furniture around,
hold a stress ball; do some stretches
Just before bed Have a warm drink or herbal tea;
read a book

As you become better at doing things instead of smoking, your cravings will
tend not to happen as often or be as strong. If you are unsure of what to do
in some situations, ask or watch what non-smokers do.

28 STAYING QUIT
Just one WILL hurt
Having ‘just one’ is the way that most people go back to regular smoking.
Quitting means resisting the urge to smoke even one cigarette, despite the
cravings, the habit, the pressure and your own emotional reasons.
Reward yourself
Congratulate yourself every time you beat the urge to smoke. Remember
to treat yourself occasionally with the money you’ve saved, such as with a
movie, new music, flowers or a meal out.
Stay on track
Don’t let other people talk you into having a cigarette. It’s your decision –
don’t let others pressure you. Tell them ‘No’ like you mean it.
Caffeine
Tea, coffee, cola drinks and chocolate all contain caffeine. Caffeine may
make you restless, irritable and sleepless for a while. When you don’t
smoke, your body retains more caffeine. Try to reduce these products and
have non-caffeine drinks.

STAYING QUIT
Social situations
For many smokers, having a cigarette with smoking friends is a well-
entrenched habit.
Here are some strategies when going out with friends:
lTell yourself before you go out not to smoke.
l Avoid some or all of your smoking friends for the first few days or weeks.
l Have a quitting buddy or non-smoking friend with you as support.
l You have the right to refuse a cigarette and can do so without upsetting
others. Find some good phrases: ‘Please don’t offer me cigs, I’m quitting’,
or ‘No thanks, I don’t smoke.’
l Take along something to keep your hands and mouth busy when you
have a craving, for example, gum, a watch, a necklace, bracelet,
bottled water, phone, a stress ball or a pen.
l Excuse yourself and go to the bathroom to wash your face or freshen up.
l Tell yourself it’s okay to go home early if it’s getting too tough. You can
afford a taxi with the money you’ve saved by quitting.
l Stick with the non-smokers.
l Be wary of the ‘just one won’t hurt’ thought.

STAYING QUIT 29
Smoking and alcohol
For many smokers, smoking and drinking alcohol go hand-in-hand.
If you do drink, be careful not to drink a lot. Research confirms that if you
drink enough to start feeling the effects, it becomes harder to resist smoking.
l Avoid alcohol for a few weeks after you quit, especially in situations
where you would have smoked.
l If you do drink, cut down on how much you drink by alternating alcoholic
drinks with glasses of water.
l Change your drink to something you don’t usually have to remind yourself
that things are different.
l The more you drink in one session the more likely you are to lose sight of
your quitting goals.

Managing your weight

Weight gain is not always part of quitting smoking but it is common. If
worrying about your weight is stopping you from quitting, see a health
professional (like your GP or a dietitian) to help you with a healthy eating
plan that suits your lifestyle.
Quick tips to help manage your weight
lIt can be hard to tell the difference between withdrawal cravings, hunger
and thirst. Check in with your body before you decide to eat something.
l Plan your meals and snacks ahead of time.
l Avoid junk food snacks like chips, lollies, biscuits and chocolate that are
high in kilojoules and easy to overeat. If they’re not in your pantry it’s
easier to not eat them!
l Avoid sugary drinks like soft drinks, energy drinks, fruit drinks and sports
drinks. Go for milk or sparkling water with squeeze of lime if you’re
looking for a change from plain water.
l Have healthy snacks on hand. Try:
w Vegie sticks
w Fruit
w Home-made popcorn
w Cheese and tomato on grainy crackers
w Plain reduced-fat yoghurt with tinned fruit

30 STAYING QUIT
l Doing some more exercise can help keep your weight down and help
you beat cravings.
l A hot drink, cold glass of water or chewing gum can help deal with
cravings.
l If you use food to help you deal with feelings, such as anxiety,
depression or loneliness, try other activities that make you feel better.
If you feel you need more support, talk to your doctor.
Remember to be kind to yourself if you do put on a few kilos. Weight gain
usually slows down the longer you stay quit. By quitting smoking you’re
doing wonderful things for your health!
For more weight management tips, resources and recipes visit
livelighter.com.au.

STAYING QUIT
TRY THIS

During the first week, make changes to your Quitting Plan if you need to.
Did you use the ideas you wrote down? How are they working?
Do they need changing?
Are there any situations where you had trouble with cravings?
What ways could you deal with this situation next time?

Remember, starting to smoke

again may not help you lose
any weight you have gained.

STAYING QUIT 31
Quitting
checklist

3 I have planned how to handle the places and events that I know
make me want to smoke.
3 I will keep my hands busy by doing something, or by fiddling with a
pen, mobile phone or some beads.
3 Even if I decide to have alcohol, I will stick to my decision to quit.

3 I know it’s okay to avoid situations that will be tough while cravings
are still intense and frequent.
3 I often think about what I’ve achieved and the positive things that
have come out of quitting. I will remind myself of these when I next feel
like a cigarette.
3 I will reward myself from time to time with the money I have saved.
I will congratulate myself every time I beat the urge for a cigarette.

Your new smoke free life

Have you beaten your urges to smoke? Or are you getting them less often?
Quitting isn’t over just yet.
Getting rid of smoking is a big change in your life. Learning to enjoy and
value life without cigarettes is the next step. For some people this comes
naturally, while others find it harder.
Find new habits to take the place of smoking
Smokers use cigarettes for many things. For example, to concentrate,
socialise, relax, fill in time, when hungry, as a reward and to cope with
feelings such as stress, anger or grief.
l What did you think cigarettes gave you? Look at your list on page 6.
l Can you do each of these things as well as when you used to smoke?

If you answer yes, this proves that smoking wasn’t really useful in this
situation and that you haven’t lost out by quitting.

32 STAYING QUIT
If you answer no, it’s really important to try out new ways to replace those
things you felt smoking gave you. Try fun and relaxing activities with the
time and money you’ve saved from quitting. Call the Quitline (13 7848) if
you need ideas. Once you find things that work, make them a part of your
regular routine.

TRY THIS

Revive an old hobby or interest now that you have more time and money.
Or take up something that you’ve always wanted to: learn a musical
instrument, learn a new language, take art classes, do a short course,
start a blog, investigate your family history, start a new sport or other
hobby. Find something you really enjoy as it will help you to relax and to
take time out.

Coping with stress

STAYING QUIT
If you used smoking to deal with stress (as most smokers do), then you are
likely to get cravings to smoke next time you’re stressed out. Take your time
before reacting. Remember, having a cigarette is not going to make the
problem go away.
Resisting cravings and using other strategies to cope will make you less
likely to have strong cravings in future stressful situations.
As a non-smoker, you’ve learned new skills and have shown great
determination. How else can you get the support you need instead of
falling back on a cigarette? Is there someone you trust who you could talk
to? Do you have new, relaxing activities that help take the edge off things?
Stopping nicotine replacement products
If you used nicotine replacement
Remember, it’s normal products and cravings become too
to get cravings in strong after you stop using them, start
situations where you using them again for a while longer.
used to smoke. Resisting
cravings is a necessary
step in making them go
away.

STAYING QUIT 33
 TRY THIS

Think about a sudden stress or crisis that happened in your past when
you were smoking, for example, bad news, an argument, or a break-up.
Imagine going through it now, but without smoking. What strategies
could you use? Write down your emergency plan.
- Ask a friend if you can call them (day or night) if disaster strikes
- Call the Quitline (13 7848) or Lifeline (13 11 14) for support

-
-
-

The quitting blues

Some people feel sad about stopping smoking. Even though people want to
stop, they may feel they are losing something that has been part of their life,
sometimes a big part. This is a normal reaction. It usually passes, but it may
take some time.
If you are finding it tough, try to stop yourself from dwelling too much
on missing smoking, as this can bring on cravings. Focus instead on the
benefits quitting has brought you. If these feelings continue and you’re
having difficulty coping, speak to your doctor.

Confront old smoking situations

While you were quitting you may have avoided risky situations such as
people or places where you used to smoke.
When you’re ready, prepare for and face these situations without smoking.
The more time you spend in old smoking situations without the cigarette, the
less likely you will be to get cravings. In time, you’ll feel more and more like
a non-smoker.
If you used quitting products to help you quit, you also need to prove
to yourself that you can cope in old smoking situations without this
extra support.

34 STAYING QUIT
Doing something about stress
List below the main sources of stress in your life. Now think about how much
control you have or want to have over these sources of stress. Next to each
of these, write the number 1, 2 or 3 depending on whether you believe it is
possible for you to:
1] Get rid of the source of stress altogether.
2] Make changes to reduce the stress.
3] Learn to cope with the situation as it is.

For example, you might decide to try to accept and learn to cope with the
peak hour traffic. This means you will continue to drive in peak hour and
you will find ways of dealing with the stress. There are no right or wrong
answers. Another person may make different choices for the same situation.

Sources of stress 1, 2 or 3 Ideas/plans/strategies

STAYING QUIT

STAYING QUIT 35
TRY THIS Tips for the tough times

1 BREATHE DEEPLY AND SLOWLY

2 RELAX YOUR BODY AND YOUR MIND
Lie down or sit comfortably. l Focus your mind on what you
l Close your eyes and take a few are feeling – the tension in
deep breaths. your muscles and the flow of
relaxation as you let it go.
l Breathe in and tighten your feet
and toes. Hold your breath and l Repeat this exercise with your leg
hold your muscles tight for five muscles, your stomach, your arms
seconds (or longer if you can). and hands, and your shoulders.
As you breathe out, relax your Try each tense-then-relax cycle
muscles. Breathe slowly for a twice.
few seconds. l When you are relaxed and
ready, open your eyes.
3 LOOK AFTER YOUR BODY
l Eat sensibly and well. l Get enough sleep.
l Do some gentle stretches to l Ask a friend for a neck and
relieve muscle tension. shoulder massage.
4 MANAGE YOUR WORKLOAD AND TIME
l Set achievable goals. l Keep some distractions on hand
l Don’t take on more than you can for boring times when stuck in
handle. traffic or queues e.g. music or a
stress ball.
l Ask for help if you need it.
5 TAKE CARE OF YOUR FEELINGS
l Talk to others about your l Try to be around people who
problems – don’t keep your support you.
feelings bottled up.
6 DO THINGS YOU ENJOY
l Watch comedy. l Write in a diary, read or draw.
l Do nice things for yourself l Practise meditation or
occasionally. mindfulness.
7 EXERCISE
l Go for a walk. l Use the stairs instead of a lift.
l Get off the bus one stop early
and walk the rest of the way.
36 STAYING QUIT
Sudden strong cravings
Occasionally, you might get a craving ‘out of the blue’, even years after
quitting. This is normal and doesn’t mean you are failing at quitting.
This happens because you return to a situation that is linked to your past
smoking habit, even if you don’t recognise it at first. For example, you might
start craving a cigarette when:
l visiting a place where you used to live when you were a smoker
l you meet up with old friends with whom you used to smoke
l on holiday or returning from holiday.

Once you’ve gotten through withdrawal, you are no longer addicted to

nicotine. Expect these cravings to happen and see them for what they are
– just memories of smoking – and let them pass. Draw on the strategies you
used when you first quit to deal with these situations.
Social pressure
If your friends or family are making quitting harder for you, explain to them

STAYING QUIT
how you feel. Spend time relaxing with people who are glad to see you
looking after your health.
The new you
You may still see yourself as a smoker who’s quit. Start to think of yourself
as a non-smoker – that is, someone who sees no real use for cigarettes.
The more non-smoking experiences you have, the more you’ll feel like a
non-smoker or a proud ex-smoker.

ZZ ™
TRY THIS

Think about your plans at work and home for the next few weeks.
Can you make one or two changes to reduce the pressure?
Talk about problems openly with those involved.

STAYING QUIT 37
Becoming a non-smoker
checklist

3 I have changed my routine to suit my new smoke free life, with new
hobbies, new rewards or comforts, and new ways to enjoy life.
3 I am exploring new ways to manage stress, such as discussing
problems or feelings with others, not taking on too much work, and
looking after my body.
3 I am finding new ways to relax, such as deep breathing, making time
to relax my mind and body, and massages.
3 I will cope with cravings that happen ‘out of the blue’, and know that
I am still succeeding at quitting.
3 I will prepare myself carefully before I return to risky places, activities,
or people who smoke.
3 I am planning how to cope with stressful situations. If I get stressed, I
will take time to think before I react, and remind myself of other ways
to cope. I will ring the Quitline if I think I need more support or ideas.
3 I will take action if weight gain is really a problem. I will be kind to
myself if I put on a few kilos.
3 I will appreciate the benefits of being a non-smoker and give myself
credit for what I’ve achieved.
3 I am a non-smoker now!

Congratulations!

38 STAYING QUIT
MANAGING
SETBACKS

SETBACKS

“I tried to spend more

time with my friends who
don’t smoke, and to think of
myself as a non-smoker.”

MANAGING
REASONS TO QUIT 39
SETBACKS
Quitting can be hard. You might be going
along OK, but suddenly …
Warning signs

You keep on thinking ‘Just one would be OK’ or ‘It’d be great to smoke just
one a month or one a week’.
But why weren’t you smoking just one a month or just one a week before
you quit? The answer is because tobacco is extremely addictive. That’s why
you’ve had to work so hard to quit. Don’t let nicotine control you again!

You’re really missing smoking and question whether quitting is

worth the effort.
Sometimes quitting can be really tough, but you can get through it. Find
other ways to treat yourself and keep doing things that you enjoy every day.

You take puffs of other people’s cigarettes but excuse it as

‘not really smoking’.
You know it’s only a matter of time before you find yourself buying a pack.
Ask your friends not to give you cigarettes, no matter what.

Long after quitting, you start to wonder what one cigarette

would be like.
Once you’ve been a smoker, one cigarette out of the blue has a very
powerful effect on the brain which can awaken an old desire to smoke
regularly. Distract yourself and move on. You’re a non-smoker now.

40 MANAGING SETBACKS
ZZ ™
TRY THIS

- Remember, every craving only lasts a few minutes. You can fight it off:
delay, deep breathe, drink water or do something else.

- Remind yourself of how far you have come. Do you really want to
have to start all over again?

- List your reasons for quitting on a card that you can carry with you.
Read the reasons whenever you feel the urge to smoke.

- Reward yourself for staying stopped. Do things you enjoy.

- Have you found replacements for all the things you used cigarettes
for? Think of what you can do to enjoy life without cigarettes.

If you have a cigarette

Don’t let one cigarette lead you back to full-time smoking. Think of how long
you have gone without a cigarette and say to yourself: ‘I’m determined to
give up. After all, I have only slipped up once. In the past, I would have
smoked 20 a day. I am determined to quit.’
Get rid of your cigarettes, plan for the rest of the day (and tomorrow) and
remember the 4Ds (delay, deep breath, drink water, do something else).
Look at your Quitting Plan and make changes if you need to. For more
help, call the Quitline on 13 7848 (13 QUIT).
SETBACKS

Watch out for

warning signs and
get help from the
Quitline if they start
to build up or things
go wrong.

MANAGING SETBACKS 41
 Learning from a slip-up
‘I gave in to constant, strong cravings or felt restless and irritable.’
Nicotine replacement products or quitting medication can take the edge
off these cravings. If you are using these products, check that you’re using
them correctly and for nicotine products, using enough.

‘The whole thing got too scary and difficult.’

The first week is often the hardest to get through. Plan for low and high
moods and stressful situations. Knowing what to expect can really help.

‘I started to smoke without realising it.’

Change your routine to lower your risk of triggers for cravings. Also, find
a good replacement for cigarettes such as chewing gum, squeezing a
stress ball or sipping from a water bottle.

‘I was stressed out!’

It’s best to plan ahead for stressful times. See pages 33 to 36 for ways to
manage stress.

‘I slipped up when I had a few drinks.’

Remember, if you’re over the drink-driving limit, you’re more likely to slip
up. For tips about alcohol see page 30.

‘I allowed myself to have one, and regretted it.’

See yourself as a non-smoker and find something to keep your
hands busy.

‘I felt unable to say NO in the situation I was in.’

You have the right to refuse a cigarette and can do so without upsetting
others. Find some good phrases: ‘Please don’t offer me cigs, I’m quitting’,
or ‘No thanks, I don’t smoke.’

A slip-up is a puff of a cigarette, or a cigarette or two, after

you’ve quit. You haven’t gone back to regular smoking, but
there’s a real risk you might.

42 MANAGING SETBACKS
If you go back to regular smoking
Don’t despair. Begin to plan for your next attempt.
Most people who have successfully quit smoking for good have made
several serious attempts. It may take you a while to learn to be a non-
smoker.
Although you may be feeling disappointed, you should take pride in what
you have achieved. Every day that you spent smoke free made your body
healthier and helped to break your habit and weaken your addiction.

When to try quitting again

The best time to consider quitting again is when you feel like you’re ready.
But don’t wait until the perfect time – it never comes.

ZZ ™
TRY THIS

- Make a note of what you learnt from your recent quit attempt.
What situations did you need to prepare for? What strategies
worked best?
- If you have made your home and car smoke free, keep them
that way.
- Call the advisors at the Quitline on 13 7848. They understand
that quitting for good can take a few tries. They won’t judge you,
but will discuss your experiences of quitting with you and offer
help with what you decide to do next.
SETBACKS

MANAGING SETBACKS 43
QUITTING SUPPORT
AND SERVICES

“I’d tried to quit

a few times, and my friends
didn’t believe in me. I rang
Quitline whenever I felt like I was going to
have a slip-up and it
made a huge difference.”

44 SUPPORT
Quitline
Call the Quitline 13 7848 (13 QUIT)
The Quitline is a confidential telephone information and counselling service,
available throughout Australia.
For the cost of a local call (except mobiles), professional telephone counsellors
provide encouragement and support to help you quit. For callers who would
prefer Quitline support in a language other than English, Quitline uses the
Translation Information Service. Ask about this at your first call.

Aboriginal Quitline 13 7848

Quitline offers a tailored quit smoking service for Aboriginal people
on 13 7848. Aboriginal counsellors are available and you can ask
to speak with them if you prefer.

SUPPORT

SUPPORT 45
Make Smoking History website and Facebook
makesmokinghistory.org.au
Facebook.com/MakeSmokingHistoryWA
The Make Smoking History website has a range of resources that you can
read, interact with and download, as well as information about ways to quit,
and the benefits of quitting smoking. You can also find us on Facebook.

QuitCoach
www.quitcoach.org.au
QuitCoach is a web-based computer program that
asks you questions and helps you quit by giving
free personal counselling tailored to your needs.

My QuitBuddy App
www.quitnow.gov.au/internet/quitnow/
publishing.nsf/Content/quit-buddy
The My QuitBuddy App is personalised to help
on your journey to become smoke free. It provides
a countdown to your quit attempt and tracks your
quitting progress, such
as days smoke free, cigarettes avoided
and dollars saved. Find it on the App Store or
Google Play.

Quit for you – Quit for two

www.quitnow.gov.au/internet/quitnow/
publishing.nsf/Content/quit-now-apps
The Quit for you - Quit for two App provides
support and encouragement to help you give up
smoking if you are or are planning to become
pregnant. Find it on the App Store
or Google Play.

46 SUPPORT
YOUR NOTES

SUPPORT 47
Make Smoking History
makesmokinghistory.org.au

Quitline 13 7848

© Quit Victoria 2014

Published November 2017