Quit plan


Tobacco smoking reduces your life expectancy and your quality of life. Quitting smoking is the best thing you can do.

Deciding to quit smoking is the first big step.

Research shows that more than 80% of smokers have made at least one attempt to quit smoking. Finding your own strategy for quitting is important, and many methods can help you and give you the best chance of succeeding.

Quitting is an individual process and it is important to look at all components of your addiction

  • Physical
  • Behavioural
  • Psychological

Nicotine replacement therapy (NRT) such as patches, gum or other medications may help people with a moderate to high nicotine dependence to deal with the physical cravings.

However, this is most successful when combined with replacing smoking with new positive habits or rituals that will give similar good feelings to that of smoking.

Tips for successful quitting

  • Identify your reasons to quit
  • create your quitting plan and
  • put your plan into action

Smokers who plan before they quit are more successful than those who don’t, and planning can be done quickly.

Have a quit plan

You have to develop your own quit plan and it should meet your needs.

  • set a quit date and stick to it
  • identify why you smoke and what triggers you to want to smoke
  • consider the use of gum or other medications if necessary
  • develop coping strategies for trigger situations
  • create a list of your reasons for quitting and displaying these in prominent positions 
  • find a good friend to encourage and support you
  • tell everyone around you that you are quitting
  • Throw out cigarettes, lighters and ashtrays the day before quit day
  • set step-by-step goals and rewards for not smoking