Research shows that 150,000 Australians quit smoking permanently each year.

Smokers who plan before they quit are more successful than those who don’t.

To help you plan and discuss strategies, you can call the Quitline on 131 848. This confidential service is available 24 hours a day, all year round.

You’re not alone, around 80% of Australian smokers are either thinking about or trying to quit.

There are no magic cures, but well over 90% of smokers who quit, do it cold turkey.

Set a date to quit. Choose a date where there will be a low amount of pressure on you, perhaps two or three weeks from now.

Plan for the most risky times. Plan activities that will not expose you to situations where you will be tempted to smoke.

Enlist the support of your friends and family.

Hold a clean up ritual. Clean cigarettes out of your car, handbags, briefcase and anywhere else at home. Get rid of ashtrays and lighters.

Think of yourself as a non-smoker from the moment you quit.

Understand withdrawal symptoms: the reactions your body may experience as it flushes itself of nicotine and other chemicals. Think of these as recovery symptoms. Some recovery symptoms will come and go over a period of a few days, and most are gone within two to three weeks. Emotional symptoms, such as anxiety and irritability, are closely tied to the physical reaction of your body as the nicotine leaves your system.

Remember the 4 Ds:

1. Delay acting on the urge to smoke. After five minutes the urge to smoke weakens and your resolve to quit will return.
2. Deep breathe. Take a long slow breath in and slowly out again. Repeat three times.
3. Drink water.
4. Do something else. Take your mind off smoking by taking action.

Reward yourself! Save the money you would have spent on cigarettes in a jar. Some packet-a-day ex-smokers have made savings of $2500 and upward in a year.