The smoking addiction

When you quit it can help to understand your smoking addiction. This can put you in a stronger position to beat it. Smoking is an addiction with three parts:

  1. Addiction to nicotine
  2. Habit
  3. Emotions

1. Addiction to nicotine

Nicotine is one of thousands of chemicals in cigarettes. It's addictive and causes most of the withdrawal symptoms you feel when you first stop. This is the physical part of the smoking addiction.

The first thing you should do is consider using nicotine patches, gum and lozenges. These won't harm your health and will take the edge off cravings so you can focus on the other two parts of the smoking addiction.

You can get an 8 week supply of one of patches, gum or lozenges online for around $3. To do this you first need to register. You can also get nicotine patches, gum and lozenges when you call the Quitline.

2. Habit

The second part of the addiction is habit – all the routines, times and activities you have come to associate with smoking. For example, with a coffee, after a meal, when talking on the phone or driving.

Habits also create needs or cravings. You have trained yourself so well that you think you can't do some things without a cigarette. It becomes so automatic you don't even notice it.

3. Emotions

The third part is emotional - we smoke in response to feeling a certain way. For example, you might smoke for pleasure when happy, and for comfort when sad; for a break when tired or for something to do when excited. Being relaxed or bored or any other feeling can have you reaching for a cigarette almost before you notice it.

Often cigarettes are used to cover up an uncomfortable feeling too, such as when you're angry or when you're nervous.

Along with trying patches, gum or lozenges to help with the physical addiction, once you know the habits and emotions that trigger you to smoke, you can start coming up with a plan to deal with those.

Check out these examples:

WHEN YOU SMOKE

WHAT YOU CAN DO INSTEAD

First thing in the morning
  • Try getting in the shower straight away.
  • If you normally go outside for a smoke stay inside.
  • Get busy getting yourself or family ready for work.
Coffee/tea
  • Change the drink - have a juice or herbal tea instead.
  • Have the drink in a different location that you do not associate with smoking, e.g. the bedroom or dining room.
  • Have your hot drink at a different time that you would not normally associate with smoking, e.g. at your desk when you get to work, or as a relaxing treat before dinner.
Alcohol and socialising
  • Avoid alcohol until you feel stronger, as it can lower your inhibitions
  • Stay inside or in non smoking areas
  • Let people know you have quit - and ask them not to offer you cigarettes
  • Choose non smoking thoughts or affirmations to use
  • Keep your hands and mouth busy with a straw, toothpick, lollipop. You could also try texting, marbles, or a stress ball
  • Have an escape plan if things get too much
Talking on the phone
  • Doodle.
  • Make your home smoke-free and stay indoors.
  • Use a stress ball to keep your hands busy.
After eating or a meal
  • Get straight up from the table and do the washing-up.
  • Go for a walk.
  • Go and brush your teeth.
  • Make the house smokefree, then stay indoors after your meal.
In the car
  • Make the car smokefree.
  • Make sure you have your drink bottle with you.
  • Have some chewing gum or mints in the glove box.
  • Clean the car out so it doesn't smell of smoke and trigger you to want a cigarette.
Feeling stressed
  • Talk to a friend.
  • Exercise.
  • Use a stress ball.
Feeling bored
  • Take up a new hobby.
  • Take a night class.
  • Do some volunteer work.
  • Get busy - tidy the house, the garage or the car.
  • Join the gym.
  • Take the dog for a walk.

Remember, you don't have to quit smoking alone. We're here to support you with a range of free services. Don't give up, Quit.