Help to Quit 10 steps to helpyou quit smoking

Introduction 4Health benefits when you quit smoking 5Habit or addiction? 6Smoking myths 7What to expect when you quit 8Life after quitting 10Alcohol makes quitting harder 11Let’s get started 12My quit date 14My rewards 16My motivation 18My triggers 20My quit method 22My team 26Your doctor can help 28My cravings 30Classic quit barriers 32My slip-ups 34My emotions 36Practice makes perfect 38References 40

Contents

This Quit Kit contains the following four components to help you get started on your journey: 1. Booklet containing smoking cessation advice 2. ‘Action cards’ to be completed by yourself 3. Fidget device to act as a distraction tool 4. Pouch to contain all items The ‘Action Cards’ are suggestions to guide you on your personal quit journey. What works for one person, may not work for another.

So, it’s up to you to decide what suits you on your journey.

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Introduction

Quitting is hard.Smoking has probably been part of your life for some time and it may be difficult to imagine what your life would be like without smoking. It is linked to things you do and the people you see. It is a deep-seated habit that is often associated with a dependency to nicotine. The good news is that the dependency on nicotine can be overcome and that healthy habits can be formed and reinforced in just the same way as less healthy ones.

Don’t go it alone.When your healthcare professional, family and friends are behind you all the way, it can make a big difference. Receiving support from friends and family during your quitting journey can help to improve your chances of quitting successfully.

T.E.A.M Your friends and family would want you to succeed in all that you do, including quitting smoking. Let them know that you are quitting and that you could use their encouragement and support. TEAM stands for TELL, EXPLAIN, ASK, MANAGE . You’re a team on this journey together, and your healthcare professional, friends and family can have an important role in supporting you to quit for good.

Talk to a GPTell your doctor about your reasons for quitting, and any smoking triggers you’ve identified. This will help you make a quit plan that works for you. They can help with counselling, recommending smoking cessation treatment where appropriate, and a range of other support services that may assist you during your quitting journey.

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12 HoursCarbon monox-ide levels return to normal.1 Almost all the nicotine is out of your bloodstream.2,3

5 DaysFresher breath, hair and clothes.2

2 monthsImmune system starts to recover.3 Airways are clearer.2

10 YearsRisk of lung can-cer is lower than a smoker2. Your risk of kidney and pan-creatic cancer also decreases.4

24 HoursMore oxygen in your blood.2

1 monthBlood pressure returns to normal.2

1 yearRisk of dying from coronary heart disease is half that of a smoker.2

15 yearsRisk of heart attack and stroke almost the same as a non-smoker.2

Health benefits when youquit smoking

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Habit or addiction?

The big question: Are you addicted to smoking5?

Do you smoke your first cigarette within 30 minutes of waking up in the morning?

Do you feel the urge to smoke, even when you are in a situation where you can’t or when you don’t have any cigarettes?

When you are so sick that you have to stay in bed, do you still smoke?

Yes

Yes

Yes

No

No

No

If you answered yes to any of these questions, there’s a good chance that you may be addicted to the nicotine in cigarettes.

So what can you do. Understand and accept that you may be addict-ed to nicotine, and get some help to put smoking behind you. By quitting smoking, you will begin to experience the physical and financial benefits almost immediately. The earlier you quit, the greater the benefits will be. But it’s never too late, whatever your age and however long you have been smoking, you will still reap the benefits of quitting.5,6

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Smoking myths

Do you believe that smoking helps you get through the trials of your everyday life? Lets see how many of these beliefs are actually true. Smoking increases concentration and focus.7

The feeling of improved concentra-tion is most likely relief of nicotine withdrawal symptoms. After you finish a cigarette, the level of nicotine in your body gradually drops, causing you to experience withdrawal symptoms including a lack of concentration.

Smoking helps you relax.8

Like the feeling of greater concentration after smoking, the relaxation you feel is simply the nicotine withdrawal symptoms being relieved.

Smoking helps you deal with difficult situations.9,10

By quitting smoking, you might find that you can better cope with lots of difficult situations. You’re likely to experience:11

• Reduced anxiety • More general positive feelings • Less symptoms of depression • Less stress • Improvements in your quality

of life

Smoking keeps you thin.12

Incorporating some small changes into your diet and exercise when you quit can help to offset any weight gain you may experience.

All in all, smoking may feel good. It may feel like it’s helping, and it may feel like you won’t be able to cope without it. But that’s the withdrawal speaking. You are stronger than the withdrawal – and you’ll be even stronger without the cigarettes.

Help to quit 8

Week 1. This is the toughest part. But you’re stronger than the withdrawal. You can beat it. Once you’ve got through week 1, you will have made it through the hardest part.

0

0.5HOURS

2–3DAYS

+1–2WEEKS

Your last cigarette Congratulate yourself. Making the decision to quit is something to be proud of.

Withdrawal symptoms can begin as early as 30 minutes after your last cigarette,13 so it’s important you are prepared right from the start.

The symptoms reach their peak,13 but remem-ber even when they are hard to deal with, they are a sign that your body is recovering from the nicotine addiction – try to stay focused on that.14

You’ve made it. You survived the hardest part of quitting15 and will start to feel better with time. While the worst of it is over, there will be some symptoms that continue and that you’ll need to overcome to stay quit.

What to expect when you quit

If you are addicted to nicotine, it’s likely you will experience nicotine withdrawal symptoms when you stop smoking. Knowing what to expect and having some strategies in place to deal with these symptoms will go a long way to help you prepare for your quit attempt. Talk to a healthcare professional for further information about nicotine withdrawal and strategies to cope with symptoms.

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Week 2–4. Onwards and definitely upwards.

+2WEEKS

+3–4WEEKS

It’s still no walk in the park. Your emotions may be up and down and you may continue to feel restless. Symptoms of nicotine withdrawal may continue to persist, but stay strong and keep positive, they will ease with time.15,16

Now that the first 2 weeks are behind you, your chances of successfully staying smoke-free are much higher.15,16 Now that’s something to celebrate.

By the time you reach the 1-month mark, you will be

through the hardest part, and you’ll realise just how strong and

determined you really are.15

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+5WEEKS

+3MONTHS

The intense withdrawal symptoms, the emotional roller coaster, the physical pain have all passed.14

A few months after quitting, most people feel as good – or even better – than they ever felt when they smoked.16 Congratulations, you made it!

TIME FOREVER

Stay strong. Even though you’ve made it through the tough part, you might find that you are still tempted to smoke17, especially during times of stress. Slip-ups can happen during times of stress, so seek support from a healthcare professional, family and friends when you need it. Support can help to get you back on track and living smoke-free.

It might be difficult to imagine what life might be like after quitting. So, what might you expect to happen from here? The benefits of quitting smoking last a lifetime, and your whole body3 – as well as your friends and family will thank you for it.

Life after quitting

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For many people, alcohol and smoking go hand-in-hand.18 Indeed, a 2013 study of young adult smokers found 80% of smokers who had tried to quit reported that drinking alcohol made quitting harder.19 Why alcohol can make quitting smoking tougher.

A few too many drinks can impact on your capacity to control your behaviour and make you lose sight of your reasons for quitting.18 In fact, research shows that if you’ve drunk enough to feel tipsy or push you over the legal limit to drive a car, you’re in danger of having a cigarette18 – especially in the first few weeks and months of your quit attempt.18

How to avoid alcohol triggers

Try these practical tips to help you manage alcohol related triggers:

• Swap catch-ups at the pub and social events where you know alcohol will be served for meeting friends for a non-alcoholic drink at a cafe, a movie, or a sporting activity

• Experiment with non-alcoholic drinks at social events. Sparkling soda water served in a wine glass with a slice of lime is a great way to join in the celebrations sans alcohol

• Offer to be the designated driver for a night out on the town. Your friends will gladly accept!

• Buddy up with a friend at a party and commit to staying alcohol-free

• See your doctor for more support in quitting smoking. Did you know that you’re up to 4x more likely to succeed in quitting with the help of a healthcare professional compared to quitting unaided.20

Alcohol makes quitting harder

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Let’s get started

As you read through your ‘Help to Quit’ plan, you’ll be prompted to complete

10 action cards in your quit kit.

These cards will help you prepare to quit smoking. Have a read through these suggestions and make note of

anything you think might work for you.

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Set a quit date. Quitting takes planning and preparation. You might want to consider setting your quit date at least a month in the future but start to prepare for quitting TODAY. Talk to a healthcare professional about preparing yourself to quit smoking.

Set short-term rewards on the “My Reward Card.” Set yourself short-term rewards that you can look forward to, especially early on in the quitting process.

Complete the “My Quit Motivation Card.” Whatever your reasons, write them down and keep them in your back pocket, on the refrigerator door, or in the car. That way, you can refer back to your list when you need motivation throughout your quit journey.

Complete the “My Triggers Card.” Plan to avoid the places, events and situations that are most likely to result in a slip-up.

Build your Support Squad. Your friends and family want you to succeed in quitting smoking. Get support from key people who can help you on your quit journey.

Talk to your doctor. You’re up to 4x more likely to succeed in quitting with the help of a healthcare professional compared to quitting unaided.20

Complete the “My Cravings Card.” Have you tried to quit before? You know better than anyone what has worked well for you and what hasn’t worked so well. Use that information to build your quit plan.

Your action cards explained. What works for one person, may not work for another. There’s no single approach that is suitable for everyone. If you have tried to quit before you probably know what has worked well for you and what hasn’t. Talk to your healthcare professional for advice on tailoring your approach to suit your needs.

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The right time to quit. There’s no better time to quit smoking than now! If possible, try to choose a time

when you’re feeling committed and can focus on preparing for your quit smoking journey – and sticking to your

goals. The weeks leading up to your quit date are your time to start preparing physically, mentally and

socially for your new smoke-free life.

My quit date

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Here are our top tips to help you set your quit date: 1. Avoid times of high stress e.g. exams, major work/life events 2. Consider other special dates which may motivate you to quit e.g. birthdays, anniversary etc 3. Reflect on previous quit attempts

Look back on any previous times you tried to quit smoking. Think about what worked well and what didn’t work so well. What will you do differently this time? 4. Fit quitting into your routine

Complete the “my triggers” card to help identify times and routines that could trigger cravings.

Coming up with a quit plan that addresses your individual needs will improve your chances of success. If you are a light smoker, counselling alone may be all that you need. If you are a smoker with a dependency on nicotine, you may benefit from a combination counselling and smoking cessation treatment. 11 Talk to a healthcare professional for further information. Your healthcare professional can recommend an approach that is suitable for you.

Complete action card 1

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Set rewards for achieving short term goalsSet yourself short-term goals that you can look forward to, especially early on in the quitting process. Reward yourself for being 24-hours smoke-free, and keep it up as you reach 48 hours, one week, one month, and beyond! For example:• 1 day reward• 3 day reward• 1 week reward• 2 week reward

• 1 month reward

Calculate money savedCigarettes cost approximately $30* for a pack of 25 cigarettes! 21,22 Work out how much money you will save by quitting and put it towards buying something special for yourself or your family.

My rewards

*The tax on cigarettes is set to increase by 12.5% on 1 September 2018, 2019 and 2020.

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Complete action card 2

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My motivationQuitting smoking is hard, but you’re not just quitting

for you, you’re quitting for your loved ones. You’ll be surprised just how far-reaching the benefits can be.

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By quitting, you are protect-ing the health of those you love most. 1. Money, money, money

Let’s face it, cigarettes are expen-sive, and getting more and more expensive every year. With a cost of around $30 for a pack of 25 ciga-rettes, it quickly adds up. 21,22 In fact, a pack-a-day smoker spends close to $10,920 a year just on cigarettes. 21,22 Imagine what else you could do with that money! 2. Keeping up with the kids

Children have boundless energy, and the last thing you want is to struggle to keep up with them. Quitting can help. You’ll cough less and breathe easier, which you’ll probably notice the most when you are exercising or just mucking around with the kids. Your blood circulation will also improve, giving you more energy and making walking, running and chasing the little ones much easier.23 3. Be a great role model

Becoming smoke-free makes you a great role model for your kids. They look up to you, follow you and learn from you. You are the best role model they have, and we all know that the ‘do as I say, not do as I do’ motto doesn’t work … especially where kids are concerned.

4. You’ve fallen in love

Like it or not, smoking makes your breath smell and you know it’s not that pleasant when you lean in for a kiss. What a great reason to quit smoking. After all, you’ll smell and taste better, to say nothing of feel-ing healthier. It’s also been shown that non-smokers are three times more appealing to prospective partners than smokers.23 5. Breathe clean air

Passive smoking, or second-hand smoking is dangerous for the whole family. It can cause sudden unexpected death in infants and increase the risk of your kids de-veloping respiratory problems like asthma, bronchitis and pneumonia 24 If your partner isn’t a smoker, then it affects them too: passive smoking increases their risk of heart disease and lung cancer.23,25

Complete action card 3

Help to quit 20

My triggers

What are your triggers to smoke? The biggest challenge most people face in the first few weeks

of quitting is persistent cravings.

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Think about what triggers you to smoke. It can be when you are feeling stressed, stuck in traffic, out with friends or after a meal. Some cravings are due to nicotine withdrawal but others are due to the connection your brain has made between your daily routine and smoking.7 Recognising these triggers can help you overcome the first few difficult weeks of your quit attempt. 1. Prepare yourself the night before

Before you go to bed, remove all the reminders and triggers for smoking – get rid of cigarettes and ashtrays, and air out your house and car to remove odours. This is especially important if your quit day is set for the following day. 2. Change your routine

Smoking is often associated with patterns. Do you have a cigarette with your morning coffee? Before or after you take a shower? Chang-ing your routine can help break the habit of smoking.26

3. Be aware of where you usually smoke

Take note of the places where you usually smoke and try to avoid them. It may be best to avoid social situations with other smokers for a few weeks and if you live with another smoker, ask them not to smoke around you. 4. Squeeze in some exercise

If you normally, smoke after dinner, try going for a walk instead. Just a few minutes of activity can boost your energy levels 27 and keep you focused on your quit plan. 5. Encourage and reward yourself

Set short term rewards for going smoke free. If smoking used to be a reward, then switch this up with a healthier habit.

Complete action card 4

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What are your quitting options? If you’re thinking about quitting, then talking to your doctor will improve

your chances of success. After all, smokers are up to 4x more likely to succeed in quitting with the

help of a healthcare professional.20

My method

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Seeing your DoctorSpeak to your doctor to find out how to maximise your chances of quitting successfully. Your doctor will have experience with treating other smokers, and will be familiar with your medical history. To make the conversation easier about quitting smoking, download the ‘Questions to ask your Doctor’ from www.helptoquit.com.au and take them along to your appointment.

Counselling ServicesCounselling for smoking cessation is available in many forms such as group, individual and telephone counselling (e.g. quitline).

Counselling may involve education, advice, encouragement and even behavioural interventions.

You are more likely to stop smoking if you are motivated to stop. Factors such as determination, willpower, a quit plan from your doctor, support from your family and friends or even a counsellor as well as changes to your lifestyle and behaviour that help you break your old habits are important to having a successful quit attempt.

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Nicotine Replacement Therapy (NRT)NRT contains nicotine and is intended to replace some of the nicotine you normally get from cigarettes, to help reduce the desire to smoke, as well as the symptoms you experience when you give up smoking.11

Nicotine Replacement Therapy comes in a variety of different forms such as patches, gum, lozenges and others. NRT is not suitable for everyone and your doctor is best positioned to discuss any benefits and risks with you.11

Cold TurkeySome smokers find that they are able to quit smoking without any extra help. Sometimes people refer to these quit attempts as ‘going cold turkey’.11

Making an attempt to quit smoking can be planned in advance or can be triggered out of the blue. Some people prefer to get motivational support, advice and assistance from support networks like family and friends or from dedicated groups such as Quitline. Your doctor is best placed to discuss which methods are suitable for you.

Alternative MethodsA number of methods such as self help materials, hypnotherapy, acupuncture and mindfulness are also used by some smokers attempting to quit. Your doctor is best placed to discuss if these methods are suitable for you.28

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Complete action card 5

Prescription MedicinesPrescription medicines are intended to aid smokers in their quit attempt help by reducing the desire to smoke and the symptoms you ex-perience when you give up smoking. Smoking cessation medicines are more likely to succeed if you are motivated to stop smoking and are provided with additional advice and support.11

They are not suitable for everyone and your doctor is best positioned to discuss the benefits and risks of each medicine with you.

Medicines are most effective in combination with determination and willpower, a quit plan from your doctor, support from your family and friends or even a counsellor as well as changes to your lifestyle and behaviour that help you break your old habits. 28

Speak to your doctor for more information about prescription medicines for smoking cessation.

Help to quit 26

Everyone needs help. 95–97% of people who quit cold turkey (without support) begin smoking again

in 6-12 months.29 Smoking is not just a bad habit, it’s an addiction – a chronic condition.

My team

27

Having a buddy there for you can encourage you to stay on track with quitting, as well as eating right, getting fitter and having fun. More often than not, we rely on the support of the people around us. 1. Get your family and friends on board

• Let your family and friends know that you have decided to quit smoking and would appreciate their support on this journey.

• Ask yourself who the most positive and supportive people surrounding you are – that might be your partner, a close friend, a co-worker or anyone who won’t be critical or judgmental.

• On the other hand, take a step back from people who aren’t supportive.

2. Talk to your doctor

Your doctor is the unsung hero of your squad. Their support, including medicine (if appropriate) and counselling, can mean you are up to 4x more likely to succeed in quitting compared to quitting unaided.20

So, how can a Support Squad help you quit smoking?

• When the urge to smoke strikes: Reach out to someone you trust. A few minutes of distractions could help you get through a craving.30

• If you have a slip-up: Everyone slips-up from time-to-time, and this is a difficult journey, so don’t feel embarrassed or give yourself a hard time -  they want to support you!

• When you’re having a bad day: We all have bad days, and a challenging day can increase your urge to smoke. But don’t try to deal with it all alone–reach out to your supporters!

• Keeping you focused on health: While you’re quitting and beyond, find some new healthy activities for you and your squad to enjoy together.

Complete action card 6

Help to quit 28

If you’re thinking about quitting, then talking to your doctor will improve your chances of success. You are 4x more likely to succeed in quitting with the help of a

healthcare professional compared to quitting unaided.20

Your doctor can help

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Your doctor can help to support you with all three aspects of the addiction to smoking: the physical, social and mental. Here’s our useful T.E.A.M. guide to help you get the most out of your consultation:

Tell your GP “I want to quit smoking and I need your help.”

Explain your quit history. Honestly sharing your past quit attempts and methods can help your GP work out how to approach your next quit attempt.

Manage your expectations. To improve your chances of successfully quitting, ask your GP what to expect when you quit and how to manage challenging moments and triggers.

Ask about your quit smoking options.

Complete action card 7

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Smoking is addictive; there’s no denying that. But did you know that there are physical, mental

and social aspects of addiction?

My cravings

31

What you might not know, is that addiction isn’t just about the physical cravings, although they are a big part of it. There are actually three key parts of addiction. By understanding and addressing this 3-link chain, you will have a better chance at successfully quitting – and staying that way.31 1. Physical addiction

When you smoke, the nicotine in your cigarette rushes to your brain and causes dopamine to be released. Dopamine is one of our body’s feel-good chemicals, so when you smoke, you get an all-over enjoyable feeling. It doesn’t last long though, and before you know it, you’re craving more. 31,32 2. Mental (behavioural) addiction

Smoking can be an integral part of your everyday routine. Over time, it can become so normal that you might even light up without think-ing about it.31 If you want to quit, you need to change up your rou-tine. Work out when and where you smoke the most and how you can change your routine to break that mental addiction.31 If you smoke first thing in the morning to wake you up, have a shower instead. After you eat lunch? Go for a quick stroll around the block.

3. Social addiction

Smoking might feel like it is a key part of both your work and social life: The work smoko can be one of the only times you really get to talk to your colleagues during the day, and you have no idea how you would start a conversation in the pub other than ‘got a light?’.31 It’s true; going smoke-free may change your social groups and how you spend your time. But don’t worry, there are plenty of smoke-free things you can do instead. Find a non-smoking colleague and go for a walk around the office or through the local park – use that time to get some exercise and to catch-up on what’s new with them. Or join a sports team and make some new friends while making good use of your newly improved lungs!33

Complete action card 8

Help to quit 32

There are a number of barriers that smokers put in their way, that end up acting as roadblocks to quitting smoking, but

most of the time they’re just not justified.

Classic quit barriers

I don’t smoke that muchThe only game in town is quitting. Real health benefits only start when you’ve quit, not when you cut down.1,2,3

The damage is already doneDon’t bury your head in the sand. Quitting at any age is beneficial to your health.34 Check out the health benefits time line card.

Smoking is part of who I amOnce you have quit smoking you will still be the same person. You are just returning to your natural nicotine free state.

I won’t be able to relaxYour craving for nicotine makes you feel stressed – when you smoke, you alleviate these cravings and you feel calmer…but only for a short time.35 Quitting smoking can put an end to this cycle. You will be able to relax by doing other things you enjoy.

It’s too hard to stopQuitting smoking is not easy, but it’s not impossible either. One of the most effective ways to improve your chances of success is with the help of your doctor.

I’ll gain weightBy quitting, you may gain an extra few kilos, but you’ll be at a much lower risk of major health problems, which is surely worth it! Your doctor can provide advice on managing any potential weight gain.36

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“I have not failedI’ve just found 10,000 ways that don’t work”Thomas Edison37

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Trying to quit smoking isn’t easy and slip-ups can happen. Don’t think of a slip-up as a failure but as part of the process.

We all make the occasional mistake. Here’s how to get back on track after a slip-up.

My slip-ups

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Look at the bigger picture

Rest assured that one slip is unlikely to affect your new healthy habit. In fact, research published in ‘The British Journal of General Practice’ found that a new health-related behaviour becomes automatic after an average of 66 days – thankfully, missing the occasional day didn’t affect the habit-formation process.38 Take pride in what you’ve achieved

For most people, it takes more than one attempt to quit smok-ing.39 So even though you might feel disappointed about slipping- up, it’s important to take pride in what you’ve achieved. Every day you’ve spent sans smoking has made you healthier. Understand and manage triggers

Complete your “My triggers” Action Card and keep it on you during the first month and refer to it daily as a constant reminder of places, events and people to avoid. Chat to your doctor

Be open and honest with your doctor about slip-ups without fear of judgment. Your doctor can help you with strategies to avoid slip-ups in future and keep you on track with your quitting journey. You’re 4x more likely to succeed in quitting with the help of a healthcare professional compared to quitting unaided.20

Get back on track

You know what they say about get-ting back on the horse or bicycle? Quitting smoking is no different. Remember, slip-ups should not be seen as a failure to quit, but part of the process. Get back on track and reward yourself on the way to achieving your ultimate goal – to live a smoke-free life.

Remind yourself why you decided to quit in the first place and make notes on what you learned about the slip-up. Refer to the “My Quit Motivations” Action Card for inspiration to keep going!

Complete action card 9

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Feel like you are on an emotional roller coaster? You’re not alone, this is one of the most common

feelings associated with nicotine withdrawal.17

My emotions

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What causes these emotional effects?

When you smoke, the nicotine you inhale causes dopamine to be released, which gives you that intense rush and makes you feel “oh so happy”.8

Sadly though, that feeling only lasts a few minutes. Normally, you would alleviate these feelings by having another cigarette, and increasing the levels of nicotine in your system again. But when you quit, nicotine levels continue to drop and the emotional roller coaster begins.32

Remember that these feelings are usually only temporary. You should soon be back to your normal good-natured self.17

• Feelings of anger, frustration and irritability usually peak in the first week and hang around for two to four weeks.

• Anxiety, feeling tense or agitat-ed, and tight muscles, especially around your neck or shoulders, usually build-up over the first three days of quitting and may last approximately two weeks.

• It’s also normal to feel sad for a period time after you first quit smoking.17

If you experience some mild depression, it will usually start within the first day, continue for a couple of weeks, and then go away within a month. 17 If symp-toms worry you or persist, talk to your doctor. If you’ve previously experienced depression symptoms, you may experience more severe smoking withdrawal symptoms, including more severe symptoms of de-pressed mood. 17 Make sure to let your doctor know if you have a history of mental illness such as depression before you attempt to quit smoking. Your doctor can tailor or quitting plan to your needs and provide additional support and treatment (if necessary) to help you during your quitting journey.

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Practice makes perfect

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Nobody likes to fail. It’s hard to set your sights on something and not quite achieve it. But you’re not alone. Everyone fails at some point. In fact, some of history’s greatest inventors and the world’s most inspiring leaders failed many, many times before they got it right. So you see, it’s not just you. It’s all of us. Failure is a part of life, a part that makes us stronger, better, smarter. A part that we can learn from. The same applies to quitting – a recent study showed that it may take some people 30 or more quit attempts before finally succeeding. 40 Remember, every failed quit attempt is a step closer to success. You can do it.

If you're ready to try again, why not enlist the help of your doctor this time? You're actually 4x more likely to succeed in quitting with the support of your healthcare professional compared to quitting unaided.20

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References

1 http://www.cdc.gov/tobacco/data_sta-tistics/sgr/2004/posters/20mins/index.htm. [Accessed 20 July 2018]

2 http://www.quitnow.gov.au/internet/quitnow/publishing.nsf/Content/bene-fits-of-quitting. [Accessed 20 July 2018]

3 Health benefits associated with smoking cessation, Therapeutic Guide-lines http://www.tg.org.au/. [Accessed 3 August 2018]

4 Centers for Disease Control and Pre-vention. Smoking & Tobacco Use: Ben-efits of Quitting http://www.cdc.gov/tobacco/quit_smoking/how_to_quit/benefits/index.htm. [Accessed17 May 2018.]

5 NIH. Instrument: Fagerstrom Test For Nicotine Dependence (FTND). Available at https://cde.drugabuse.gov/instrument/d7c0b0f5-b865-e4de-e040-bb89ad43202b. [Accessed 10 July 2018]

6 Better Health Channel. (2015). Pas-sive smoking. [online] Available at: https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/pas-sive-smoking. [Accessed 7 March 2017]

7 Netdoctor. Some things you might miss. Available at http://www.netdoctor.co.uk/healthyliving/wellbeing/a5017/some-things-you-might-miss/. [Ac-cessed 05 July 2018]

8 Benowitz, N. (2010). Nicotine Addic-tion. New England Journal of Medi-cine, 362(24), pp.2295-2303.

9 British heart foundation. Smoking. Available at https://www.bhf.org.uk/heart-health/risk-factors/smoking. [Ac-cessed 3 August 2018]

10 Omvik P. Blood Press 1996;5:71-7

11 I can quit. NSW Government, Cancer institute NSW. Available at https://www.icanquit.com.au/reasons-toquit/benefits-ofquitting/health-benefits/looking-and-feeling-better [Accessed 05 July 2018]

12 NetDoctor. Keeping your weight down. Available at http://www.netdoc-tor.co.uk/healthyliving/wellbeing/a5019/keeping-your-weight-down/ [Accessed 05 July 2018]

13 Healthline. Nicotine Withdrawal. Available at http://www.healthline.com/health/smoking/nicotine-withdrawal. [Accessed 14 August 2017]

14 Quit. Managing nicotine withdraw-al. Available at http://www.quit.org.au/staying-quit/managing-nicotine-with-drawal. [Accessed 10 July 2018] 15 Addictions and recovery. How to quit smoking. Available at https://www.ad-dictionsandrecovery.org/quit-smoking-plan.htm. [Accessed 10 July 2018]

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16 Department of Health. HealthyWA. Withdrawal symptoms and quitting smoking. Available at http://healthywa.wa.gov.au/Articles/U_Z/Withdraw-al-symptoms-and-quitting-smoking. [Accessed 12 August 2017]

17 National Cancer Institute. How to handle withdrawal symptoms and trig-gers when you decide to quit smoking. Available at https://www.cancer.gov/about-cancer/causes-prevention/risk/tobacco/withdrawal-fact-sheet#q3. [Accessed 15 August 2017]

18 Quit. Social situations and alco-hol. Available at http://www.quit.org.au/preparing-to-quit/under-standing-your-smoking/social-situa-tions-and-alcohol. [Accessed 15 May 2017]

19 Jiang, N. and Ling, P.M. (2013). Impact of alcohol use and bar attendance on smoking and quit attempts among young adult bar patrons. American Journal of Public Health, 103(5), 53-61.

20 West, R. (2012). Stop smoking ser-vices; increased chances of quitting. NCSCT Briefing #8. London: National Centre for Smoking Cessation and Training.

21 http://www.tobaccoinaustralia.org.au/13-3-the-price-of-tobacco-prod-uctsin-australia [Accessed 10 July 2018]. 22 Australian Government-The Depart-ment of Health. http://www.health.gov.au/internet/main/publishing.nsf/con-tent/tobacco-tax [Accessed 10 July 2018]

23 NHS Choices. 10 health benefits of stopping smoking. Available at http://www.nhs.uk/Livewell/smoking/Pages/Betterlives.aspx. [Accessed 10 July 2018]

24 Campbell MA, Ford C, & Winstanley MH. Ch 4. The health effects of sec-ondhand smoke. 4.17 Health effects of secondhand smoke for infants and children. In Scollo, MM and Winstan-ley, MH [editors]. Tobacco in Australia: Facts and issues. Melbourne: Cancer Council Victoria; 2017. Available from http://www.tobaccoinaustralia.org.au/chapter-4-secondhand/4-17-health-ef-fects-of-secondhand-smoke-for-infants. [Acessed 20 July 2018]

25 Better health channel. Passive smoking. Available at https://www.bet-terhealth.vic.gov.au/health/condition-sandtreatments/passive-smoking. [Ac-cessed 20 July 2018]

26 Make smoking history. Ways to quit. Available at https://makesmokinghisto-ry.org.au/imreadyto-quit/ways-to-quit/. [Accessed 10 July 2018]

27 https://www.everydayhealth.com/fitness/workouts/boost-your-ener-gy-level-withexercise.aspx [Accessed 10 July 2018]

28 https://www.helptoquit.com.au/quitting-methods/ [Accessed 3 August 2018]

29 Hughes, J., Keely, J. and Naud, S. (2004). Shape of the relapse curve and long-term abstinence among untreat-ed smokers. Addiction, 99(1), pp.29-38.  BMJ Open, 6(6), p.e011045.

30 Quit. Managing nicotine withdrawal. Available at http://www.quit.org.au/stay-ingquit/managingnicotinewithdrawal. [Accessed 11 July 2018]

31 American Lung Association. Free-dom from smoking participant work-book. 2007.

Help to quit 42

32 National Cancer Institute. Why people start smoking and why it’s hard to stop. Available at https://www.cancer.org/cancer/cancer-causes/tobac-co-and-cancer/why-people-start-us-ing-tobacco.html. [Accessed 16 August 2017]

33 Australian Government. Benefits of quitting. Available at http://www.quitnow.gov.au/internet/quitnow/pub-lishing.nsf/Content/benefits-of-quitting. [Accessed 21 August 2017]

34 Health and Other Benefits of Quitting http://www.tobaccoin-australia.org.au/chapter-7-cessa-tion/7-2-health-and-other-benefit-sof-quitting

35 Healthdirect. Quit smoking – stop making excuses. Available at https://www.healthdirect.gov.au/quit-smoking-tips. [Accessed 8 March 2017]

36 Audrain-McGovern J, Benowitz NL. Cigarette Smoking, Nicotine and Body Weight. Clin Pharmacol Tehr 2011;90(1):164–68

37 Forbes. 30 Powerful quotes on failure. Available at https://www.forbes.com/sites/ekateri-nawalter/2013/12/30/30-power-ful-quotes-on-failure/#24ecfac024bd. [Accessed 10 May 2017] 38 Gardner, B., Lally, P. and Wardle, J. (2012). Making health habitual: the psy-chology of ‘habit-formation’ and gen-eral practice. British Journal of General Practice, 62(605), pp.664-666.

39 http://www.tobaccoinaustralia.org.au/chapter-7-cessation/7-1-quitting-ac-tivity. [Accessed 11 July 2018]

40 Chaiton, M., Diemert, L., Cohen, J., Bondy, S., Selby, P., Philipneri, A. and Schwartz, R. (2016). Estimating the number of quit attempts it takes to quit smoking successfully in a longitudinal cohort of smokers. BMJ Open, 6(6), p.e011045.

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Content developed by Pfizer Australia Pty Ltd. Sydney, Australia. (c) Pfizer 2018 PP-CHM-AUS-0524 09/18

www.helptoquit.com.au/

Preparing to quitHOW TO USE YOUR ACTION CARDS

Please note that your Action Cards are suggestions to help you on your quit journey which you can complete and retain.

Everyone is different. What works for one person, may not work for another. So, it’s up to you to decide what works and what doesn’t.

Being motivated & committed to quitting is essential

Set a quit date. Quitting takes planning and preparation. You might want to consider setting your quit date at least a month in the future but start to prepare for quitting TODAY. Talk to a healthcare professional about preparing yourself to quit smoking.

Set short-term rewards on the “My Reward Card.” Set yourself short-term rewards that you can look forward to, especially early on in the quitting process.

Complete the “My Quit Motivation Card.” Whatever your reasons, write them down and keep them in your back pocket, on the refrigerator door, or in the car. That way, you can refer back to your list when you need motivation throughout your quit journey.

Complete the “My Triggers Card.” Plan to avoid the places, events and situations that are most likely to result in a slip-up.

Build your Support Squad. Your friends and family would want you to succeed in quitting smoking. Get support from key people who can help you on your quit journey.

Talk to your doctor. You’re up to 4x more likely to succeed in quitting with the help of a healthcare professional compared to quitting unaided.20

Complete the “My Craving Card.” Have you tried to quit before? You know better than anyone what has worked well for you and what hasn’t worked so well. Use that information to build your quit plan. This will improve your chances of success.

My quit dateACTION CARD 1

JanJul

FebAug

MarSep

AprOct

MayNov

JunDec

My rewardsACTION CARD 2

1 week reward 2 week reward 1 month reward

Calculate your financial savings from quitting

X =# Cigarettesper week

Annual savings

X*average cost per cigarette

52

*Cigarettes cost approx. $30 for a pack of 25 cigarettes as of July 2018.21,22

My motivationACTION CARD 3

My healthy reason for quitting smoking I am quitting smoking for ...

With the time I have saved from quitting I plan to ...

With the money I save from quitting I plan to ...

My triggersACTION CARD 4

What are my triggers to smoke ... ?

Home Home

Work Work

Weekend Weekend

People People

My methodsACTION CARD 5

Quitting Options

See my Doctor

Cold Turkey

Prescription Medicines

Alternative Methods

Counselling Services

Nicotine Replacement Therapy

My teamACTION CARD 6

My support squad

My GP and/or health professional(s)

eg friends, family, workmates etc

Talk to a doctorACTION CARD 7

1. What are the available options to help me quit? I have tried...method (s) in the past.

2. How long will it take me to quit?

3. What are the chances of me quitting successfully?

4. How will I feel when I’m quitting?

5. If I’m taking medication, or have a medical history, can I still attempt to quit?

6. How long will my body heal and benefit over the course of stopping smoking?

7. I heard that patient support programs help. What can you recommend?

8. Will I gain weight when I quit?

9. Do I need to regularly see a doctor or support program?

What else would you like to ask your doctor? Appointment

Date:

Time:

Doctor discussion checklist

My cravingsACTION CARD 8

Quitting smoking isn’t an easy process and you may find yourself craving a cigarette during times when you would normally have lit up out of habit. The good news is that cravings are often short-lived and you can find clever ways to distract yourself until the cravings pass. Here are our top 7 ways of distracting yourself and delaying the urge to smoke.

You may have your own tried and tested strategies for distracting yourself during cravings. Add those to the list above to give yourself a range of helpful

distractions when you need them most.

3. Drink water

4. Go somewhere you can’t smoke – go and see a movie, visit a gallery or slot in an extra gym session

5. Review your “My Quit & Motivation” Action Card

6. Phone a member of your Quit Squad

7. Practice deep breathing – download a guided meditation

2. Personalise your quit kit – What’s going to help you? Add in mints, toothpicks, photos of your motivations etc

1. Fidget Cube – keep your fidget cube handy in the first 30 days and use it to burst through the craving cycle

Any additional strategies

My slip-upACTION CARD 9

Trying to quit smoking isn’t easy and we all make the occasional mistake. Here’s how to get back on track after a slip-up:

Remind yourself why you decided to quit in the first place and make notes on what you learned about the slip-up. Refer to the “My Quit Motivations”

Action Card for inspiration to keep you going!

1. Look at the bigger picture – Rest assured that one slip-up is unlikely to affect your new healthy habit. In fact, research published in The British Journal of General Practice found that a new health-related behaviour becomes automatic after an average of 66 days – thankfully, missing the occasional day didn’t affect the habit-formation process.38 So you don’t think of a slip-up as a failure, think of it as part of the process and stay focused on your goal of living smoke-free. 2. Take pride in what you’ve achieved – For most people, it takes more than one attempt to quit smoking. So even though you might feel disappointed about slipping-up, it’s important to take pride in what you’ve achieved. Every day you’ve spent sans smoking has made you healthier. 3. Understand and manage triggers – Complete your “My triggers” Action Card and keep it on you during the first month and refer to it daily as a constant reminder of places, events and people to avoid. 4. Chat to your doctor – You’re 4x more likely to succeed in quitting with the help of a healthcare professional compared to quitting unaided.20 5. Restart quitting straight away – You know what they say about getting back on the horse or bicycle? Quitting smoking is no different.

My emotionsACTION CARD 10

Feeling anxious, tense or agitated? Here’s how to get back on track with your emotions:

1. Do some exercise – Being proactive and doing some exercise will help lower your stress levels, reduce your cravings and help tackle the withdrawal symptoms that are sending your emotions into a tailspin.17

2. Control/moderate your caffeine intake – Try and cut down on things like coffee (yes that includes espresso martinis), tea, cola and chocolate. When you quit smoking, your body absorbs almost twice as much caffeine as when you smoked.17 3. Take a step back – Give meditation a go, or try some relaxation techniques like yoga, listening to calming music or deep breathing 4. Talk to your doctor – Be sure to talk to your doctor about all the emotions you feel when quitting and especially if you have a history of mental illness. Your doctor is there to help you along, so don’t feel that you have to manage on your own. You can also count on the support of your family and friends to keep you on track.

List some activities to help give you a sense of wellbeing

e.g. Reading your favourite book or giving a new hobby a try

Health benefits when you quit

*Based on cost of 25 pack of cigarettes 21,22

YOUR FINGERS WILL BECOME WARMER AND HANDS STEADIER 3

CHANCES OF CONCEIVING FOR WOMEN INCREASES 4

MEALS TASTE MORE DELICIOUS 3A PACK A DAY SMOKER COULD SAVE $10,000 OVER ONE YEAR

FOR A HOLIDAY 21,22*

RISK OF STROKE, HEART DISEASE & LUNG CANCER FALLS 4

YOUR IMMUNE SYSTEM IS STRONGER 3

12 HoursCarbon monoxide levels return to normal.1 Almost all the nicotine is out of your bloodstream.2,3

5 DaysFresher breath, hair and clothes.2

2 monthsImmune system starts to recover.3 Airways are clearer.2

10 YearsRisk of lung cancer is lower than a smoker2. Your risk of kidney and pancreatic cancer also decreases.4

24 HoursMore oxygen in your blood.2

1 monthBlood pressure returns to normal.2

1 yearRisk of dying from coro-nary heart disease is half that of a smoker.2

15 yearsRisk of heart attack and stroke almost the same as a non-smoker.2