Nicotine addiction occurs when the brain becomes dependent on regular nicotine intake to function normally. When you smoke, nicotine reaches your brain within 10-20 seconds, triggering the release of dopamine and creating feelings of pleasure and relaxation. Over time, your brain adapts to these nicotine levels, requiring more to achieve the same effect and creating withdrawal symptoms when levels drop.
The benefits of quitting smoking begin almost immediately. Within 20 minutes, your heart rate and blood pressure drop. Within 12 hours, carbon monoxide levels normalise. Long-term benefits include dramatically reduced risks of heart disease, stroke, lung cancer, and chronic obstructive pulmonary disease (COPD). In Australia, smoking-related diseases cause over 21,000 deaths annually, making it the leading preventable cause of death and disease.
Financially, the average Australian smoker spends over $8,000 annually on cigarettes. Quitting not only saves this substantial amount but also reduces healthcare costs and insurance premiums. Additionally, quitting protects your family from secondhand smoke exposure, which increases their risk of respiratory infections, asthma, and sudden infant death syndrome in babies.
Australian pharmacies offer various nicotine replacement therapy (NRT) products designed to help manage withdrawal symptoms whilst you break the smoking habit. These products provide controlled doses of nicotine without the harmful chemicals found in cigarettes:
Prescription medications like varenicline (Champix) and bupropion (Zyban) are available through Australian doctors and can significantly increase quit success rates. These medications work by reducing nicotine cravings and withdrawal symptoms through different mechanisms than NRT.
Over-the-counter natural alternatives include herbal supplements, behavioural support products, and stress-relief aids. Whilst these may provide additional support, evidence suggests that NRT and prescription medications remain the most effective pharmaceutical approaches. Many successful quitters combine pharmacological support with counselling services, readily available through Quitline (13 7848) and local healthcare providers.
Nicotine Replacement Therapy (NRT) is one of the most effective and widely used methods to help Australians quit smoking. These products work by providing controlled doses of nicotine without the harmful chemicals found in cigarettes, gradually reducing your body's dependence on nicotine whilst managing withdrawal symptoms.
Nicotine patches are the most popular choice, offering 24-hour nicotine release through the skin. Leading brands include Nicabate and Habitrol, available in various strengths from 7mg to 21mg. Patches are discreet, convenient, and provide steady nicotine levels throughout the day.
Nicotine gum provides fast-acting relief when cravings strike. Nicorette and generic quit gum varieties come in different flavours and strengths (2mg and 4mg), allowing you to control your nicotine intake as needed.
Nicotine lozenges and mouth strips offer another quick-relief option, dissolving slowly in your mouth to deliver nicotine through the oral tissues. These are particularly helpful for managing sudden urges to smoke.
Nicotine inhalers and nasal sprays provide rapid nicotine delivery and can satisfy the hand-to-mouth habit many smokers miss when quitting.
Your NRT strength should match your smoking habits. Heavy smokers (20+ cigarettes daily) typically start with higher strengths, whilst lighter smokers may begin with lower doses. Most NRT products are available without prescription, though consulting your pharmacist ensures optimal selection for your specific needs.
Prescription medications offer another effective pathway to quitting smoking, particularly for those who haven't succeeded with NRT or require additional support. These medications work differently from NRT, targeting brain receptors and neurotransmitters involved in nicotine addiction.
Varenicline is considered the most effective prescription smoking cessation medication. It works by blocking nicotine receptors in the brain, reducing both cravings and the pleasurable effects of smoking. Clinical studies show varenicline can double your chances of successfully quitting compared to willpower alone.
Bupropion is an antidepressant that also helps reduce nicotine cravings and withdrawal symptoms. Originally developed for depression, it's particularly beneficial for people concerned about weight gain or those with mild depression alongside their smoking habit.
Both medications require a doctor's prescription and medical assessment to ensure suitability. Your GP will evaluate your medical history, current medications, and smoking patterns to determine the best option.
Combining prescription medications with behavioural support and counselling often provides the highest success rates for permanent smoking cessation.
Choose a specific quit date within the next two weeks and mark it on your calendar. This gives you enough time to prepare whilst maintaining your motivation. In the days leading up to your quit date, remove all smoking materials from your home, car, and workplace. Stock up on healthy snacks, water bottles, and sugar-free gum to help manage oral cravings.
Common triggers include stress, alcohol, coffee, driving, or social situations. Develop alternative responses such as deep breathing exercises, taking a walk, or calling a friend. Write down your personal triggers and corresponding healthy alternatives to reference when cravings strike.
Australian smokers have access to excellent support services:
Many successful quitters combine nicotine replacement therapies, such as using patches for steady nicotine delivery alongside gum or lozenges for breakthrough cravings. Consult with your pharmacist to determine the most suitable combination based on your smoking habits and health status.
The first 72 hours are typically the most difficult as nicotine leaves your system. Expect irritability, restlessness, and intense cravings. Keep your hands and mouth busy with stress balls, toothpicks, or healthy snacks. Remember that cravings usually last only 3-5 minutes.
When cravings hit, use the "4 D's": Delay (wait 10 minutes), Deep breathe (practise relaxation), Drink water, and Do something else. For stress management, try regular exercise, meditation, or yoga. Many Australians find walking on the beach or in nature parks particularly helpful for stress relief.
Avoid alcohol and caffeine initially, as these can trigger smoking urges. If you experience a slip-up, don't view it as failure—learn from it and recommit to your quit journey. Celebrate milestones like one week, one month, and three months smoke-free. Calculate the money you've saved and treat yourself to something special as positive reinforcement for your achievement.
