Quit Victoria is proud to be supporting the call by Dr Bronwyn King AO, Melburnian of the Year, to pledge to quit in 2020.
2020 marks the start of a whole new decade - what better time to kick the smokes once and for all?
Wouldn't it be great to look back at the end of this decade and be able to say, "I can't believe I used to smoke"?
The start of a new decade is a great point in time to make a start – or a fresh start – on quitting cigarettes.
So how do you make a quit attempt stick?
1) Share the news
This might seem scary, but telling people you are trying to quit keeps you motivated and more likely to succeed. Recruit your friends and family to help you avoid situations you normally smoke or distract you when you are craving a cigarette.
If you have friends, family or colleagues who smoke, ask them if they want to join you on the Pledge! If you’ve been thinking of what you can do with all the money you will save…chances are they have, too. And quitting with a buddy increases your chances of success.
2) Plan and prepare
Planning your quit attempt is probably the most important thing you can do to help you succeed, and this is where Quitline comes in. Call Quitline on 13 78 48 or jump on to the call back page to have Quitline call you, or fill in the pledge link below.
Quitline counsellors won’t tell you what to do; they’ll help you develop your own personalised plan for quitting. You can build an online plan, but talking with an expert is simpler and more effective. And if you have a slip-up (which is normal; see #3), Quitline can help you get back on track.
Three key steps in planning and preparation for quitting are:
- Set a quit date. This is the date you are going to start your life as a non-smoker. This gives you time to prepare physically and mentally, for example, throwing out those lighters, cleaning all the ash-trays, and thinking about your social and work plans for the coming weeks.
- Create an emergency plan. Despite the best-laid plans, sometimes risky situations come up that will test your willpower. Plan ahead for what you will do in those situations. What if you’re out somewhere and some friends (the ones you haven’t told about the Pledge?) head outside for a cigarette? Make sure you have enlisted someone to stay inside with you to chat. You’re home alone, bored and craving a cigarette? Identify a friend you will call or text to keep you motivated.
- Get some NRT products. Using a nicotine replacement therapy (NRT) product like a patch plus either gum, lozenge or spray will help manage cravings for nicotine. Using these products doesn't have to be expensive. Remember, the best way to quit is not just using NRT products, but also adding personalised Quitline support to change your habits and triggers. The Quitline can also give you advice about using NRT products correctly.
3) Slip-ups are normal and totally OK
It is common to have a slip-up – whether that is one cigarette or one whole weekend of smoking – so don’t beat yourself up. After all, you have been smoking for a long time and cigarettes are addictive. No big deal. Just don’t quit quitting. Call Quitline for some extra advice and support, adjust your plan if necessary, and try again.
Take the pledge and register with our friendly Quitline
Wish someone you cared about would quit?
It can be tough when someone you care about is smoking. And it’s understandable that you want them to quit. Sometimes, though, people who smoke can interpret comments about their smoking to be more about judgement or criticism than genuine concern. We recommend a quietly supportive approach is best when expressing your concerns.
Send this Pledge to someone you care about who smokes, and then wait for them to bring it up. If they do, ask them how you can help (don’t give them advice unless it is asked for). If they don’t bring it up, then let it go. They know your thoughts, and they’ll be more likely to turn to you for help when they are ready to try quitting if you have taken a gentle and supportive approach.