No matter how long you have smoked for, quitting can help to improve your health right away. Positive changes start happening in the body within 48 hours.

As well as health benefits, you will save lots of money!

Want to quit?

Many ex-smokers say quitting was the hardest thing they ever did. Yet millions have been able to do it and take advantage of the benefits of better health and more spending money.

One of the first steps is to learn why you feel like you need to smoke. Once you understand why you smoke, you can prepare yourself to find the best ways to quit. Build a Quit Plan to help you identify your smoking triggers, learn about managing cravings, and explore different quit methods.


One of the main reasons smokers keep smoking is nicotine. Nicotine is a chemical in cigarettes that makes you addicted to smoking. Over time, your body gets used to having nicotine. However, the more you smoke‚ the more nicotine you need to feel normal. When your body doesn’t get nicotine, you may feel uncomfortable and crave cigarettes. This is called withdrawal.
It takes time to get over withdrawal. Most physical symptoms go away after a few days to a week, but cigarette cravings may stick around longer. There are ways you can be prepared for withdrawal.


When you smoke, certain activities, feelings, and people become linked to your smoking. These may “trigger” your urge to smoke. Try to anticipate these smoking triggers and develop ways to deal with them:
  • Go to places that don’t allow smoking. Shops, cinemas, and many restaurants are now smoke-free.
  • Spend more time with non-smokers. You won’t want to smoke as badly if you are around people who don’t smoke.
  • Keep your hands busy. Play a game on your phone, eat a healthy snack, or squeeze a stress ball.
  • Take a deep breath. Remind yourself why you want to stop smoking. Think of people in your life who will be happier and healthier because you decided to quit.

Are you thinking of quitting smoking? Research has shown that if you manage to quit for 28 days, you’re 5 times more likely to quit for good.

Do you know what you are smoking?

Many people today know that smoking can be harmful and take the risk regardless. But most are oblivious to what they are actually putting into their bodies. The chemicals in cigarettes are each dangerous but together they are a toxic cocktail. This picture shows just SOME of the chemicals and their usual use…

How to quit

There are a number of ways that you can give up smoking. They vary in success.

Here are some of the most popular ones;

1. Cold turkey (no outside help).About 90% of people who try to quit smoking do it without outside support — no aids, therapy, or medicine. Although most people try to quit this way, it’s not the most successful method. Only about 5% to 7% are able to quit on their own.

2. Behavioural therapy. This involves working with a counsellor to find ways not to smoke. Together, you’ll find your triggers (such as emotions or situations that make you want to smoke) and make a plan to get through the cravings.

3. Nicotine replacement therapy. There are several types, including nicotine gum, patches, inhalers, sprays, and lozenges. They work by giving you nicotine without the use of tobacco. You may be more likely to quit with nicotine replacement therapy, but it works best when you use it with behavioural therapy and lots of support from friends and family. And remember that the goal is to end your addiction to nicotine, not simply to quit using tobacco.

4. Medication. There are some prescription medicines that can help with your cravings and withdrawal symptoms.

5. Combo treatments. You might be more likely to quit for good if you use a mix of different methods. For example, using both a nicotine patch and gum may be better than a patch alone. Other helpful combinations include behavioural therapy and nicotine replacement therapy; prescription medication with a nicotine replacement therapy patch; and a nicotine replacement therapy patch and nicotine spray. Be sure to talk with your doctor first to see if this is the right approach for you.

The future…..

Giving up a long-standing habit is daunting, and many people decide they enjoy the habit too much to let it go. If you are not committed to giving up, the chance of success is slim. And often health problems seem like a distant future, something that happens to other people, to older people… and won’t happen to you.

However, the future is often not a happy one with so many smoking-related health issues that can arise to so many people, and from the age of 50 onwards, not just the very old.

Not only breathing problems, risk of stroke and heart disease but also cancer of the mouth and throat is a serious threat. See the stories of 4 ex-smokers in the video below.

.…..A silver lining

It is important to understand that every cigarette you don’t smoke is good for you, and your health can be turned around by stopping completely. You will not only benefit from having a healthier life if you quit, but your loved ones and friends will enjoy having you around for longer!

Help is here!

You can get help from many places, there are Apps for your mobile to track your success, and even tell you how much money you are saving! You can also get support from Medcare. Visit the nurse or doctor for a consultation. Call 966 860 258 or email