Choosing the best way
to quit
You probably already know that
quitting is tough. And you’ve heard
about a lot of different ways to quit.
But everybody is different. So how do
you know which way to choose?
1
Coaching
2
+
Medication
= YOUR BEST CHANCE OF QUITTING
Get some
coaching
Use quitting
medications
You increase
your chances of
succeeding at
quitting.
If you are addicted,
you can double your
chances of quitting
successfully.
Your coach
might be:
There are two
kinds of medication:
gg
a Quitline advisor
gg
a website
gg
a self-help book
gg
a quitting course
leader
gg
a doctor or other
health professional
with special
training to help
people quit.
2
gg
nicotine
replacement
products (patch,
gum, lozenge,
tablet, inhaler)
gg
prescription
medications.
Contents
Find your way through the quitting
maze. Use the checklists and tables to
select the best help for you.
1
Get some
coaching
gg
gg
gg
gg
gg
2
+
Use quitting
medications14
4
What kind of
coaching?
6
What do you
want from
your coach?
9
gg
Would quitting
medications
help you?
15
gg
What kind
of quitting
medication?
16
Coaching
selection guide10
gg
How do you
choose a
good coach?
Using your
medication
correctly18
gg
What do you
want from
your quitting
medication? 12
Quality
checklist13
gg
19
Quitting
medications
selection guide20
Ready to quit?
gg
3
My selection
22
1
Get some coaching
4
gg
a Quitline advisor
gg
a website
gg
a self-help book
gg
a quitting course
leader
gg
a doctor or
other health
professional with
special training to
help people quit
Coaching helps all smokers
You increase your chances of
succeeding at quitting.
Why does coaching help?
Because a coach gives you structure, motivation,
support, new skills and confidence. It is much
harder to get these things when you try to quit
on your own.
Getting coaching means you have contact with
someone else who wants you to succeed and
knows what you need to do.
It helps you to work out for yourself why quitting
is so important.
Your coach:
gg
provides structure
They help you to organise what you need to
do and remind you to do it at the right times.
gg
provides motivation
They remind you of your reasons for quitting and
help you talk through concerns you might have.
gg
provides support
It’s someone else to talk to and to cheer you on.
gg
helps you learn essential skills
The skills to manage cravings, withdrawal
symptoms or weight, or to explore new ways
of relaxing, using your time, and dealing
with emotions.
gg
provides confidence
When things are hard, they’ll remind you that
it will get easier and how. You can discuss
unexpected cravings or events, and benefit
from others’ experiences.
5
What kind of coaching?
You can choose from different kinds of help.
Choosing a person is best, but using Internet and
self-help resources can be useful as well.
If you decide to use a personal coach,
choose someone who has been trained to help
people quit.
Low-cost help everyone can
find easily
Call a Quitline advisor
Quitline advisors offer help with quitting for the
cost of a local call.
Your Quitline advisor is trained and experienced
and knows how tough quitting can be.
They will talk with you about your difficulties in
quitting and will give you reliable information
and support.
Your call is confidential. This means you don’t
have to give your name if you don’t want to.
You can talk with your Quitline advisor once or
as many times as it is helpful. You can arrange
to have a Quitline advisor call you: this has been
shown to be very effective in helping smokers
quit and stay quit.
Contact: 13 QUIT (13 7848)
6
Go online with the QuitCoach
This is a computer program available on the
Internet at www.QuitCoach.org.au.
The QuitCoach asks you questions and then gives
you ideas and suggestions to suit your lifestyle
and where you are at with your smoking.
The QuitCoach helps you before and after you
quit. It is best used several times to help guide
you through the different stages from quitting to
becoming comfortable as a non-smoker.
It’s confidential and interactive.
Contact: www.QuitCoach.org.au
Use self-help books, brochures or Internet sites
These are generally not as helpful as having
personal support. However, if you don’t think
you need personal help, they can provide some
structure and valuable advice.
The Quitline provides a free Quit Pack, which
is well researched and has been rated highly
by smokers.
Contact: Call the Quitline on 13 7848 or go
to the back page of this booklet for Internet
information.
7
Help that may be harder to find
If you have tried to quit several times before, or
think you will need lots of help, you could try a
face-to-face program. Look for someone
in your area who is specially trained to help
people quit.
A quitting group course
These courses are run by a trained leader.
They help you and the other people in the
group understand why you smoke and provide
strategies to quit. You learn skills to help
you resist smoking and to cope better
without cigarettes.
Courses include the Fresh Start course
(available in most states and territories).
Quit’s courses are evidence-based. This means
that the course was put together using research
on smokers’ experiences of quitting and what
helps them stay quit.
Contact: See the back cover for extra details.
One-on-one face-to-face coaching
Some health professionals have been trained
to help people quit. For example, your doctor,
dentist, pharmacist, psychologist, community
health nurse or cardiac rehabilitation nurse may
be trained to help you.
Health professionals have different amounts of
expertise and experience. Their fees and the
time they can spend with you may not be the
same either.
Contact: Ask your health professional or local
health service if they’ve had training to help
people stop smoking, or can refer you to
somebody who can help.
8
What do you want from your coach?
Tick the boxes that suit you. Then turn
the page and use your answers to find
the coach that best fits your needs.
Level of support
A low level of support may suit you if you just
want to talk things over now and then.
Or you may want a high level of support to guide
you through the quitting process.
cc low
cc medium
cc high
Cost
Quality coaching doesn’t have to be expensive.
Try a cheaper option first.
Can you get some money back from Medicare or
through private health cover?
cc free
cc low
cc not important
Availability
Do you want support to be available all of the
time?
Would you prefer to set a regular time aside for
support?
cc constant
cc daily
cc set times
Personal style
Do you like using a phone, a computer, or do you
prefer face-to-face contact?
Would you prefer to learn alone or in a group?
cc phone
cc Internet
9
cc one-on-one
or group
Coaching selection guide
Use the checklist from page 9 to help you choose.
Method
Respected
provider
Level of
support
Cost
Quitline
advisor
Yes
You can
choose low,
medium or
high
Cost of a local
call (except
mobile
phones)
Yes
Medium
Cost of
Internet access
Self-help
books,
brochures and
Internet sites
Use the Quality
checklist (page 13) to
make sure.
Low
Varies, often
free
Quitting group
course
Use the Quality
checklist (page 13) to
make sure.
The course should
provide evidence of
success rates based
on all participants at
least six months after
the end of the course.
High
The Fresh Start
course as an
example costs
around $100
for 8 sessions
One-on-one
face-to-face
coaching
Use the Quality
checklist (page 13) to
make sure.
See a registered
health professional
who is trained in
helping people quit
smoking.
High
Varies
13 QUIT (13 7848)
QuitCoach
QuitCoach.org.au
10
Availability
Personal style
Tips to get the
best results
Available by
phone most
days
People who like talking
on the phone, like oneto-one contact and
want strong support.
Call the Quitline before you
quit. Your chances of quitting
are better if you speak with an
advisor several times.
Ring before you quit to get
help with your plan.
Constant
People who prefer using
a computer.
Use the QuitCoach several
times while you are quitting.
Constant
People who like to read
and learn alone and
people who prefer using
a computer and don’t
need much support.
Give the suggested exercises
and activities a go – don’t just
read through them.
Set times
and
locations
People who like groups
and want a high level of
support.
The more sessions you have,
the better your chance of
quitting so attend the whole
course.
You should have sessions
before and after you have quit.
Usually
at set
times and
locations
People who prefer a
one-to-one contact
and want to talk to an
advisor at scheduled
times.
Check the advice covers
problem solving and skills
training, such as recognising
smoking triggers and planning
for tempting occasions/times.
11
How do you choose a good coach?
When you have chosen the type
of coaching you think will suit you,
it can be hard to make sure you
select a quality coach.
Coaching of known quality
If you have chosen to:
gg
call the Quitline
(13 7848)
gg
go online with the QuitCoach
www.QuitCoach.org.au
gg
get a Quit pack
(by calling 13 7848)
you can be confident that you have chosen a
coach that has been proven to work.
Coaching of unknown quality
If you have chosen:
gg
other self-help books, brochures or Internet
sites
gg
a quitting course
gg
a one-on-one face-to-face coach
it can be harder to know whether the coach is a
good one.
Use the quality checklist opposite to guide you
in selecting one that will give you the support
you need.
Follow the tips in the coaching selection guide
(page 10) to get the best from your coach.
12
Quality checklist
Ask a few questions before you start.
Reputation
cc Is the coaching offered by a well-known and
respected organisation or health professional?
Training
cc Does the coach have special training in
helping people to quit smoking?
Success rates
cc Does the coach offer realistic success rates?
Ask how many people they have helped to
quit and how many succeeded in quitting for
at least six months. Be cautious if they claim
more than half succeed.
Ideas
cc Do you understand what you will be doing?
Coaching only really works if you understand
what you are doing. Be careful of people
who use complex ideas that you can’t easily
understand.
Length
cc Is the number of sessions too high or too low?
If there are less than four sessions you are
likely to need extra support from another
coach. You do not usually need more than ten
sessions.
Workload
cc Will you have to do some work?
A good coach will expect you to do your share
of the work. Be cautious if they claim you can
quit without having to do anything.
13
2
Use quitting medications
14
gg
nicotine
replacement
products (patch,
gum, lozenge,
tablet, inhaler)
gg
prescription
medications
Quitting medications help addicted
smokers, especially smokers who
have tried to quit before
If you are addicted and you use the
medications properly, you can double
your chances of quitting successfully.
Would quitting medications
help you?
Do you:
gg
smoke within 30 minutes after waking up?
gg
smoke at least ten cigarettes a day?
gg
get withdrawal symptoms when you try to
quit?
These are signs of addiction.
If you are addicted, quitting medications can
help you.
How do quitting medications help?
Quitting medications reduce withdrawal
symptoms such as cravings, irritability, mood
swings and anxiety.
The help you get from medications is greatly
reduced if they are not used properly.
They usually do not stop withdrawal symptoms
altogether. Most people’s smoking is linked to
habits and emotions. So you are likely to still
get some cravings in situations where you used
to smoke.
Coaching can help you handle these times and
adjust to life without cigarettes.
15
What kind of quitting
medication?
There are two kinds of medication.
gg
Nicotine replacement products (patch, gum,
lozenge, tablet, inhaler), which are widely
available. Talk to your pharmacist about these.
gg
Prescription medications, like bupropion or
varenicline (Champix), which you need to talk
to your doctor about.
Nicotine replacement products
Nicotine replacement products are much safer
than cigarettes. Most smokers end up taking
in less nicotine than they would if they were
smoking.
Nicotine by itself has not been shown to cause
cancer or heart disease.
Nicotine replacement products do not contain
the many dangerous chemicals found in tobacco
smoke.
The cost of using nicotine products is about the
same as your smoking.
All nicotine replacement products work equally
well. So your choice comes down to what you
want, based on cost, side effects and ease of use.
Ask your doctor or pharmacist before taking
nicotine replacement if you:
gg
are pregnant
gg
have an illness
gg
are taking other medication
gg
are under 18.
16
Prescription medications
Bupropion and varenicline are current medications
prescribed by your doctor for stopping smoking.
You are allowed one course per year of one of
these medications on the Pharmaceutical Benefits
Scheme (PBS). One course is usually enough if
used correctly. Further courses in the same year
are expensive.
Bupropion and varenicline may not be suitable
for some people. Talk to your doctor if you think it
might be what you need.
There are different nicotine replacement products:
gg
Nicotine patch –
a sticky patch you wear on your skin
available in a 16 hour (15 mg) & 24 hour (21 mg) variety
gg
Nicotine chewing gum –
gum that is chewed for a short while and
releases nicotine while you rest it in the side of
your mouth
available in standard (2 mg) strength and extra (4 mg) strength
gg
Nicotine lozenge –
a tablet that dissolves in your mouth
available in standard (2 mg) strength and extra (4 mg) strength
gg
Nicotine tablet –
a tablet that dissolves under your tongue
available in standard (2 mg) strength
gg
Nicotine inhaler –
a mouthpiece and plastic tube with a
cartridge loaded with nicotine, which is
released into your mouth when you draw air
through the inhaler
strength is similar to the standard (2 mg) strength of the gum,
lozenge and tablet
17
Using your medication correctly
After choosing a medication, it is important
to read and follow the instructions for your
medication carefully.
If you do not use it correctly, it will not work as
well. You may have increased side effects (too
much) or withdrawal symptoms (not enough).
It is important to follow a complete course of the
medication you have chosen.
Talk to your doctor or your pharmacist about any
concerns you might have before you start.
The Quitline (13 7848) can advise you about using
your chosen quitting medication.
A note on side effects
Quitting medications can cause a range of side
effects.
Read the information about side effects on the
packaging carefully. If you are concerned, talk to
your doctor, pharmacist or the Quitline (13 7848).
18
What do you want from your
quitting medication?
Tick the boxes that suit you.
Then turn the page and use your
answers to find the medication that
best fits your needs.
Recommended
Does your doctor or pharmacist recommend the
medication?
cc yes
cc no – you may want to
check before use
Response
Do you have strong cravings in the morning or in
particular situations? If you do, a quick response
medication may suit you better.
Or would you prefer a steady dose of nicotine all
day?
cc quick
cc steady
Suits
Do you mind if others know you are using
medications? Would you prefer to use something
that mimics smoking?
cc private
cc mimics smoking
(but less private)
Would you like to be able to choose how much
nicotine you take at different times in the day?
cc choose nicotine intake
19
Quitting medications selection guide
Use the checklist from page 19 to help you choose.
Method
Response
Nicotine
replacement
products
Your pharmacist can help you choose the right strength of
nicotine replacement product.
Bupropion,
varenicline
(Champix)
Suits
Steady response:
llpatch
Nicotine patches
help by giving you
a steady dose of
nicotine while the
patch is on.
Most people particularly if:
llyour need to smoke is constant
across the day
llyou want to use privately.
If your need to smoke varies
across the day, a quick response
product might suit you better.
Quick response:
llgum
lllozenge
lltablet
llinhaler
These forms help
by giving you the
nicotine you crave
when you need
it most without
maintaining the
dose.
Most people particularly if:
llyou want to control how much
nicotine you take
llyou have bad morning cravings
llyou get most of your cravings in
particular situations
llyou want to use privately.
Using the inhaler:
llmimics smoking which may
suit you
llis less private than the others
which may not suit you.
You need to see your doctor for a prescription and supervision.
Bupropion and varenicline work
well for some but are not suitable
for all people. Ask your doctor.
20
Tips to get the best results
You may need to experiment to find the right dose.
llThe 21 mg/24 hour patch may help more than the 15
mg/16 hour patch if you have bad morning cravings – it
takes a while after you put on the 16 hour patch for your
nicotine levels to rise.
ll The 21 mg/24 hour patch causes insomnia and vivid
dreams for some but improves sleep for others.
llYou can use the 15 mg /16 hour patch and the 2 mg gum
at the same time if you need to.
The patch is not suitable if you have a skin disorder.
Take:
llat regular times over the day to help prevent cravings
lljust before entering situations where you expect cravings
llmore than one or extra strength varieties at times when
you expect strong cravings
llmore than one or extra strength varieties in the morning
if you are a heavy smoker or smoke within 30 minutes of
waking.
You can use the 15 mg /16 hour patch and the 2 mg gum at
the same time if you need to.
Gum is not suitable if you have dentures or some types of
dental work.
You need a doctor’s supervision – overdosing can cause
serious side effects.
21
Ready to quit?
Most smokers will benefit
from using both coaching and
quitting medications.
Important
gg
Are you using any type of medication
regularly? Chemicals in cigarettes change the
way some medications work.
gg
Have you had depression, anxiety or other
mental health problems? Stopping smoking
can be stressful and it’s good to have your
doctor’s help and encouragement.
If either of these applies to you, talk to your
doctor before quitting.
My selection
1
I will use this coach:
2
I will benefit from quitting medication and
choose to use:
Make sure you follow the tips in the selection
guides on page 10 and page 20 to get the
most benefit from your choices.
22
Still unsure?
If you want more help choosing what will suit you
best, call the Quitline on 13 QUIT (13 7848) or talk
to your doctor or pharmacist and have them work
through the options with you.
If you don’t succeed
Remember, most people make several attempts
before they quit for good.
Ask yourself:
cc Did I give quitting a good go?
cc Did I get enough coaching?
cc Did I need medication and did I use it
properly?
Next time: Think about the commitment you
need to make, and the level of coaching and
medication that will suit you best.
A note on unproven tools
Many approaches and products are promoted
and sold to smokers wanting to quit.
However, many have not been studied, or there
is not enough evidence to show that they make a
difference.
These include acupuncture and hypnotherapy,
glucose tablets, lobeline, silver compounds,
herbal cigarettes and filters or filter blockers.
Switching to low tar or weaker-tasting cigarettes
doesn’t help you quit and does not reduce the
harm from smoking.
23
Get some coaching
Call a Quitline advisor
a Quitline advisor can also send you a Quit Pack
or let you know where quitting courses are running.
Go online with the QuitCoach
Produced with funds from the Department of Health and Ageing
Department of Health
PO Box 40596 Casuarina NT 0811 Australia
Telephone 1800 888 564
www.smokefree.nt.gov.au
www.nt.gov.au/health
Printed by a carbon neutral process using world’s best practice ISO14001
Environment Management Systems.
© Quit Victoria 2007
ISBN: 978-1-74187-087-9
® The Quit, Quitline and QuitCoach logos are registered
trademarks of the Cancer Council Victoria
9/08