After quitting smoking, being more active is the best thing you can do for your general health and wellbeing. Listen to music, exercise or talk to a friend. Drink water, sipping slowly, holding it in the mouth a little longer to savour the taste.Deep breathe in and out slowly and deeply, and repeat three times.After five minutes, the urge to smoke weakens. After about one to two weeks most of these symptoms will disappear. The first few days of quitting can be the hardest, as you may feel tired, irritable and tense. While various products can help smokers quit, there is no easy fix. Be wary of methods or products that promise success without you having to do anything or that make exaggerated claims of success rates.Choose a method that is safe, effective and suits you.Some people try herbal remedies, spiritual healing or other alternative therapies, but there is insufficient evidence about how effective these methods are to help you quit. Prescription medications can help to reduce withdrawal symptoms when you quit, such as cravings, irritability, and anxiety. Your doctor or pharmacist will explain how to use these products. Using nicotine gum, patches, lozenges, tablets or inhalers may be useful for heavy smokers, though most smokers quit by themselves. If you choose NRT alone, a combination of the patch and a fast-acting product, such as nicotine mouth spray or gum, is the most effective. However, to improve your chances of quitting for good, use: Quitline AND Nicotine replacement therapy (NRT) – such as patches, mouth spray, gum, inhaler OR Quitting medication. Some suggested approaches are outlined below. Which method is best - cold turkey, cutting down, patches, or medications? Research shows that it is more effective to quit all your cigarettes at once (cold turkey) rather than slowly reducing the amount of cigarettes you smoke. Practice helps you plan what to do the next time you get an urge to smoke. Many smokers need to practise quitting several times before they give up for good. Giving up smoking can be hard, so ask your friends and family to help. After 10 years, your risk of lung cancer is halved.After one year, your risk of heart disease rapidly drops.After two months, blood flow to your hands and feet improves.
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