If you Decide to Quit…
1. Set a Quit Date

Once you have made a firm decision to quit, commit yourself to stop smoking completely by a specific date. Mark this date in your diary or on a calendar.

2. Think ahead

About what kinds of problems you may experience in trying to quit and how you can solve them.

3. Get support from family and friends.

While you are trying to quit, avoid socialising with smokers and stay away from situations which will make you want to smoke.

When you feel the craving for a cigarette, distract yourself by: taking up a new hobby; doing housework or cooking; doing a crossword; knitting; going for a walk around the neighbourhood; visiting a friend; praying; cleaning your teeth or drinking ice-cold water.

4. Stock up on nice things

Stock up on nice things to munch on, for example, cut up fruit and veggies, sugarfree chewing gum, dried fruits and nuts.

5. Consider using nicotine replacement therapy (NRT)

Various options (sprays, gum and patches) are available at any pharmacy without a prescription.

The Benefits of Quitting:

No matter how long you have been smoking, you will feel the benefits of quitting immediately, as your body begins to clean itself.

  • Within 12 hours
  • Blood pressure drops, the amount of oxygen in your blood increases and circulation improves to your hands and feet. Your chances of getting a heart attack begin to go down

  • Within 1 day
  • The poisonous gas, carbon monoxide, leaves your body. Your lungs begin to work better.

  • Within 2 days
  • Nicotine is no longer in your body. Your sense of taste and smell improves and your breath, hair and teeth are cleaner.

  • Within 3 days
  • You can do more before running out of breath and you have more energy.

  • After 2-12 weeks
  • Blood circulation improves throughout your body. It will be easier to walk up stairs and do exercise

  • After 3 months
  • The tiny hairs, called cilia, which clean your lungs begin to grow back and remove the phlegm or mucus and tar that have collected there.

  • After 1 year
  • You have less risk of developing lung cancer and heart disease.