Can I stop smoking?
1. Introduction
- Brief overview of Smokefree Day and its significance.:
World Smokefree May
World Smokefree May leads up to the celebration of World Smokefree Day on 31 May to encourage and support people to stop smoking. The national theme for World Smokefree May 2024 is 'We're backing you' - backing all New Zealanders to become smokefree, to live a life free from the harms of tobacco.
Risk of smoking: Around 5,000 people die each year in Aotearoa New Zealand because of smoking or second-hand smoke exposure. That is 13 people a day.
Smoking kills many people prematurely and is a significant cause of health inequities. Around 4500 New Zealanders die each year from a smoking-related disease, among whom 350 die from exposure to second‑hand smoke and the remainder die from the direct effects of smoking. In 2020, 12% of all New Zealanders smoked tobacco every day, with rates higher for Māori (29%), Pacific peoples (18%), people with mental health and addictions, and people living in the most socioeconomically deprived areas compared with the population as a whole.
It is not too late to quit.
- Emphasise the importance of quitting smoking for individual health and the health of whānau and peers.
Why quit smoking? For many people, the main reasons to quit are:
• Health benefits of quitting: Every hour, day, week, month and year that you go without smoking, your health will improve.
• You will feel immediate benefits when you quit as your body starts to repair itself. Quitting at any age is beneficial and not only increases life expectancy; it also improves quality of life.
• Money benefits; Smoking a pack a day costs around $12,410 per year or approximately $238 a week. This is based on a pack of 20 that costs $34 (the average cost in January 2021). If you quit it's like giving yourself a pay rise – you can spend the extra money on whatever you choose. You might like to treat yourself to something special with the money you've saved.
• Family: It’s not only you being harmed by smoking. Secondhand smoke kills around 350 New Zealanders every year. Secondhand smoke contains the same poisonous chemicals that you breathe into your body when you smoke.Children exposed to secondhand smoke are more likely to develop asthma. They are also more likely to develop coughs, colds and ear infections. Even if you don’t smoke around your baby or children, the poisonous chemicals from tobacco will stay in your clothes and can still do them harm.Children and teenagers whose parentts or caregivers smoke are seven times more likely to become smokers themselves. You’ll be setting them a great example by quitting. Plus, you’re likely to live longer to enjoy your family and friends.
• Pregnancy: If you are pregnant, quitting smoking is one of the best decisions you will ever make, for you and your baby. When you smoke, poisons enter your bloodstream, then pass through the placenta to baby. These poisons harm your baby’s health. This puts baby at risk of numerous problems including glue ear, asthma, leukemia and Sudden Unexplained Death in Infancy (SUDI). Even if you have smoked for some of your pregnancy, quitting now will make baby healthier.
Other great reasons to quit include:
• Your appearance - Smoking starves your skin of oxygen making it dry and grey. You develop wrinkles around your eyes and mouth much earlier, and the tar stains your teeth and fingers.
• Smell - Your hair and breath will smell cleaner. So will your house, car and clothes.
• Lifestyle reasons - Being a smoker can be a nuisance, like when you are on a plane or train and can't smoke, or when you are out with friends who don't smoke.
• Taking control- Quitting smoking is a challenge. Once you have set the goal to quit and succeeded, you will feel really proud of yourself. Quitting helps you take on other challenges.
• Fitness - Smoking makes it harder for you to exercise and reduces the benefits to your body.
• Your senses - Your sense of smell and taste will get better.
2. Health Risks of Smoking (brief)
For every person who dies because of smoking, at least 30 people live with a serious smoking-related illness. Smoking causes cancer, heart disease, stroke, lung diseases, diabetes, and chronic obstructive pulmonary disease (COPD), which includes emphysema and chronic bronchitis. Smoking also increases risk for tuberculosis, certain eye diseases, and problems of the immune system, including rheumatoid arthritis.
Secondhand smoke exposure contributes to approximately 41,000 deaths among nonsmoking adults and 400 deaths in infants each year. Secondhand smoke causes stroke, lung cancer, and coronary heart disease in adults. Children who are exposed to secondhand smoke are at increased risk for sudden infant death syndrome, acute respiratory infections, middle ear disease, more severe asthma, respiratory symptoms, and slowed lung growth.
3. Benefits of Quitting
- Outline the immediate and long-term benefits of quitting smoking, such as improved lung function, decreased risk of disease, and increased lifespan.
Every hour, day, week, month and year that you go without smoking, your health will improve.
You will feel immediate benefits when you quit as your body starts to repair itself. Quitting at any age is beneficial and not only increases life expectancy; it also improves quality of life.
• Within 20 minutes:Your blood pressure, body temperature and pulse rate will drop to normal.
• Within 8 hours:Smoker’s breath disappears, the carbon monoxide level in your blood drops (this is the same chemical found in car exhaust) and the oxygen level rises to normal.
• Within 24 hours:Your chance of a heart attack decreases.
• Within 48 hours:Your nerve endings start to regroup. Your ability to taste and smell improves. For your tastebuds, it’s like switching from black and white to colour.
• Within 3 days:Breathing is easier for you. Finally you can run without wheezing.
• Within 2 to 3 months:Your circulation improves. Walking becomes easier. Your lung capacity increases up to 30%.
• Within 1 to 9 months:Sinus congestion and shortness of breath decrease. Cilia that sweep debris from your lungs grow back, increasing your lungs ability to handle mucus, clean the lungs and reduce infection. Your energy increases.
• Within 1 year:Your excess risk of coronary disease is half that of a person who smokes.
• Within 2 years:Your heart attack risk drops to near normal.
• Within 5 years:Lung cancer death rate for the average former pack-a-day smoker decreases by almost half. Your risk of having a stroke reduces. Your risk of developing mouth, throat and esophageal cancer is half that of a smoker.
• Within 10 years:Lung cancer death rate is similar to that of a person who does not smoke. The precancerous cells are replaced.
• Within 15 years:Your risk of coronary heart disease is the same as a person who has never smoked.
4. Strategies for Quitting
- Provide practical tips and strategies for quitting smoking, including setting a quit date, seeking support from mates and whānau
Here are some of the best tips we know for quitting. You may be able to add to this list. Your top tips are those that work best for you. Enjoy your new smokefree life!
• Change your routines and habits
• Try nicotine patches, gum and lozenges
• Avoid situations that make you want to smoke
• Try to reduce some of the stresses in your life
• Make your home smokefree and get rid of ashtrays
• Wash all your 'smoky' clothes and furnishings
• Clean your car and keep it smokefree
• Cut down on alcohol
• Brush your teeth with a fresh minty toothpaste
• Book into your dentist to have your teeth cleaned
• Do things you enjoy - give yourself treats
• Keep a drink bottle filled with water with you
• Phone a friend for support
• Take time out for yourself
• Put up a list of reasons you quit somewhere you can see it
• Plan what to do when you go where there might be smokers– eg, chew gum
• Practise saying "I don't smoke", "I am a non-smoker", or "I'm not smoking anymore"
• Tell yourself it doesn't matter what other people think
• Spend time with non-smokers or ex-smokers
• Go for a walk when you are stressed or upset
• Reward yourself with a treat from some of the money you've saved
• Remember the 4 Ds if you get cravings – Delay, Drink water, Deep breathe, Do something else
• Keep yourself busy
• Learn about relaxation – it's about "letting go"
• Share your story and get support from others on the Quit Blogs
Know your triggers:
If you understand what triggers your cravings you're better equipped to beat them.
Plan for challenging times
If you are anticipating some challenging situations, try carrying some of the following things with you:
• a list of the reasons you quit
• a list of rewards to give yourself
• some 'nibbles' – fruit, raw vegetables, etc
• a water bottle
• a notebook or scribble pad for writing or drawing
• phone numbers of supportive friends
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What to expect when you quit smoking:
When you decide to quit smoking, it can help to find out what to expect as you work through the process. Some people have only a few mild symptoms when they quit but others find it harder.
While withdrawal can be challenging, it can help if you look at the symptoms as signs that your body is recovering from the damage smoking has caused.
Many people find withdrawal symptoms disappear completely after two to four weeks, although for some people they may last longer. Symptoms tend to come and go over that time. Remember, it will pass, and you will feel better if you hang on and quit for good.
Symptoms when you quit smoking:
Common symptoms you may experience during your recovery include:
• cravings – these may be strong at first, but they usually only last a few minutes. If you resist each one they will get less powerful in time
• restlessness and trouble concentrating or sleeping – these will pass as your body gets used to not smoking. Relaxation and deep breathing can help.
• irritability, anger, anxiety, depressed mood – this is all normal: don’t panic. Just accept that you will be emotional for a while and that it will pass
• increase in appetite and weight gain – this may last several weeks. Planning ahead can help. Better Health Channel has tips on managing weight gain when you quit.
Less common symptoms you may experience – which will also pass – include:
• cold symptoms such as coughing and sneezing
• constipation
• dizziness or light-headedness
• mouth ulcers.
As time passes, you will find these symptoms grow weaker, and you will think about smoking less. If you have severe or long-lasting symptoms, it might help to discuss them with a health professional or a Quitline counsellor. It might also help to use nicotine replacement therapy or prescribed stop smoking tablets.
Caffeine (for example, in coffee, chocolate and cola soft drinks) and alcohol are also affected by tobacco smoke. Cutting down on drinks or foods with caffeine when you stop smoking is recommended. It’s important to talk with your doctor about stopping smoking if you drink alcohol.
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What is vaping? Can I smoke vaping instead of tobacco?
Vaping refers to the use of an electronic device that heats a liquid turning it into an aerosol (vapour) which the user inhales.
The difference between smoking and vaping is that smoking delivers nicotine by burning tobacco which can cause smoking related illnesses, and vaping can deliver nicotine by heating a liquid in a much less harmful way.
There are some risks to vaping, and the biggest is that long term effects are not yet known. While vaping is less harmful than smoking it is unlikely to be totally harm free. Scientists will not be certain for many years of any health risks associated with vaping.
Ideally, smokers who are vaping to quit should look to eventually stop vaping too.
Vaping is not for children and young people, and people who don’t smoke should not vape.
6. Resources
- A list of local support services, helplines, and online resources available for those looking to quit smoking or support others in quitting.
Free support to quit smoking:
Find a face-to-face service & NRT (option 1):
Use the map to find a local Stop Smoking Service to help you on your journey to quit. These services include:
• free and flexible support for you and your whānau
• free nicotine replacement therapy (NRT). Some services offer a delivery service or access to get NRT from a pharmacy for free
• support people who can help you quit and stay smokefree
• information and support if you want to use vaping as a way to quit smoking.
Local support services:
• Local support services website:
https://www.smokefree.org.nz/help-advice/stop-smoking-services
There are also kaupapa Māori and Pacific Stop Smoking services available across the motu. If you cannot find what you are looking for, email Smokefree.
Email: smokefree@hpa.org.nz
Website: Stop smoking services — Smokefree(external link) https://www.smokefree.org.nz/
Find a Quit Coach (option 2):
A Quit Coach is qualified to help you quit smoking and will work with you on a plan that suits your lifestyle.
Get a free quit coach — Quitstrong(external link) https://quitstrong.nz/coach/
Helpline option (Option 3) :
Online, phone or text support
Quitline can help you create a personalised quit smoking plan. They also provide a way for you to get free nicotine patches, gum and lozenges from your local pharmacy.
Help to quit smoking Quitline(external link) https://quit.org.nz/stay-smokefree
They offer phone, text, online and face to face support to quit smoking.
Call Quitline: 0800 778 778
Text: 4006
Visit: Quitline website(external link) https://quit.org.nz/
Stop smoking medicines (Option 4):
Medicines like nicotine replacement therapy (NRT) can make it easier for you to stop smoking. The medicines work by easing your withdrawal symptoms.
Nicotine replacement therapy (NRT)
Patches, gum and lozenges are available for free at your local Stop Smoking Service. You can also get low-cost patches, gum and lozenges through Quitline, a doctor or a pharmacist.
Inhalers and mouth spray can be bought at supermarkets or pharmacies. You will have to pay the normal price but you do not need a prescription.
Most people use patches, which come in 3 different strengths.
You can try combining the patch with gum, lozenges or an inhaler. They are safe to use together. Your healthcare provider can help you find the right combination.
Prescription medicines
There are also medicines you can take to help you quit smoking such as:
• nortriptyline
• bupropion (also known as Zyban).
See your healthcare provider to discuss if this is the right option for you.
You will have to pay for the visit to the doctor and your prescription.
Online resources:
• What is the cigarette:
https://www.smokefree.org.nz/smoking-its-effects/health-effects/what-is-smoking-doing-to-your-body
• Cost of smoking online calculations:
https://www.smokefree.org.nz/smoking-its-effects/cost-of-smoking/cost-of-smoking-calculator
• The facts of vaping:
https://vapingfacts.health.nz/
