• you’ll live longer and live better
• you’ll lower your chance of having a heart attack, stroke, or cancer
• if you’re pregnant, you’ll improve your chances of having a healthy baby
• the people you live with, especially your children, will be healthier.
• you’ll have extra money to spend on things other than cigarettes!

Quit Victoria also lists a number of the health benefits of quitting smoking as your body repairs itself.

Depending on the number of cigarettes you smoke, typical benefits of stopping are:

• after twenty-four hours  the level of carbon monoxide in the blood has dropped dramatically
• after five days most nicotine by-products have gone
• within days the sense of taste and smell improves
• within a month, blood pressure returns to its normal level and your immune system begins to show signs of recovery
• within two months the lungs won’t be producing extra phlegm caused by smoking and there’ll be a reduced incidence and progression of lung disease including bronchitis and emphysema
• after twelve months, the increased risk of dying from heart disease will be half that of a person who continues to smoke.

Steps for quitting smoking

There are five basic steps that have been proposed to help you quit smoking and to quit for good.

They are:

1. Get ready
2. Get support.
3. Learn new skills and behaviours.
4. Get medication and use it correctly.
5. Be prepared for relapse or difficult situations.

1. Getting ready

• Set a quit date.
• Change your environment.
• Get rid of ALL cigarettes and ashtrays in your home, car, and place of work.
• Don't let people smoke in your home.
• Review your past attempts to quit. Think about what worked and what did not.
• Once you quit, don't smoke – Not Even A Single Puff!

2. Getting support and encouragement

Studies have shown that you have a better chance of being successful if you have help. You can get support in many ways:

• Tell your family, friends, and co-workers that you are going to quit and want their support. Ask them not to smoke around you or leave cigarettes out.
• Talk to your general practitioner.
• Get individual, group, or telephone counselling. The more counselling you have, the better your chances are of quitting. Programs are given at local hospitals and health centres. Call your local health department for information about programs in your area.

3. Learning new skills and behaviours

• Try to distract yourself from urges to smoke. Talk to someone, go for a walk, or get busy with a task.
• When you first try to quit, change your routine. Use a different route to work. Drink tea instead of coffee. Eat breakfast in a different place.
• Do something to reduce your stress. Take a hot bath, exercise, or read a book.
• Plan something enjoyable to do every day.
• Drink a lot of water and other fluids.

4. Get medication and use it correctly

There are medications that can help you stop smoking and lessen the urge to smoke. Speak to your doctor about medications that might help you reach your goal. The options include nicotine patches, nasal sprays, chewing gum, and tablets.

If you’re pregnant or trying to become pregnant, nursing, under the age of eighteen, smoking fewer than 10 cigarettes per day, or have a medical condition, talk to your doctor or other health care provider before taking any medications.

5. Be prepared for relapse or difficult situations
Most relapses occur within the first three months after quitting. Don't be discouraged if you start smoking again. Remember, most people try several times before they finally quit. Here are some difficult situations to watch for:

• Alcohol. Avoid drinking alcohol. Drinking lowers your chances of success.
• Other Smokers. Being around smoking can make you want to smoke.
• Weight Gain. Many smokers will gain weight when they quit, usually less than 4-5 kg. Eat a healthy diet and stay active. Don't let weight gain distract you from your main goal – quitting smoking. Some quit-smoking medications may help delay weight gain.
• Bad Mood or Depression. There are a lot of ways to improve your mood other than smoking.
  If you are having problems with any of these situations, talk to your doctor or other health care provider.