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Quitline 13 7848
Quitline 13 7848
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Getting through the first few weeks

With good planning and support you can quit. You may find the first few weeks the most challenging.

It’s normal to feel emotional when you make big changes. Giving up can feel like losing a friend. Recognise and acknowledge the change in your emotions and understand that it’s just a stage. If you can ride through the uncomfortable feelings, your emotions will gradually settle down and you will feel more confident and comfortable without cigarettes.

  • Think about these tips:

    • Avoid alcohol for the first few weeks of quitting, reduce the number of drinks, or swap to a different drink.
    • Make it easier for yourself and avoid your friends who smoke for a while. Go to non-smoking venues like restaurants or the movies.
    • Practice some things to say, like “Please don’t offer me a smoke, I’m quitting.”
    • If you live with someone that smokes, make the house a smoke-free zone and ask them to not smoke around you.
    • Find other ways to catch up with people without smoking – maybe over a meal or on a walk.
    • Don’t fall into the trap of “Just one won’t hurt”. Tell yourself “I don’t smoke anymore” and remove yourself from the situation that’s tempting you.

  • When you get a craving, start by acknowledging it. It can be useful to think about why you want a cigarette, and thinking about how you can beat the craving. Check out these videos of Sam and Wendy’s advice on beating cravings.

     

    Try the 4Ds to beat a craving.

  • These include:

    • Cravings
    • Restlessness and/or difficulty concentrating or sleeping
    • Irritability, anger, anxiety, crying, sadness or depression
    • Increase in appetite and weight gain

    Less common withdrawal/recovery symptoms can include:

    • Cold symptoms such as coughing, sore throat, sneezing
    • Constipation, diarrhoea, stomach aches or nausea. A varied diet and plenty of water can help.
    • Dizziness or feeling lightheaded
    • Mouth ulcers

    If you are struggling with any of these withdrawal/recovery symptoms, or they are not going away, talk to your doctor or call Quitline 13 7848 for some advice.