How to Quit Smoking

If you smoke, you have good reason to worry about its effect on your health, your loved ones and others. Deciding to quit is a big step, and following through is just as important. Quitting smoking isn’t easy, but others have done it, and you can too.


Is it too late to quit?

No matter how much or how long you’ve smoked, when you quit smoking, your risk of heart disease and stroke starts to drop. In the year after you quit smoking, your excess risk of coronary heart disease drops by 50 percent. After 15 years, your risk is as

low as someone who has never smoked. While you may crave a cigarette after quitting, most people feel that quitting is the most positive thing they’ve ever done for themselves.


How do I quit?

It’s never too late to quit. You are more likely to quit smoking for good if you prepare for two things: your last cigarette, and the cravings, urges and feelings that come with quitting. Think about quitting in five steps:

1. Set a Quit Date. Choose a date within the next seven days when you will quit smoking. Tell your family members and friends who are most likely to support your efforts.

2. Choose a method for quitting. There are several ways to quit smoking. Some include:

  • Stop smoking all at once on your Quit Day

  • Reduce the number of cigarettes per day until you stop smoking completely.

  • Smoke only part of your cigarette. If you use this method, you need to count how many puffs

  • you take from each cigarette and reduce the number

  • every two to three days.


3. Decide if you need medicines or other help to quit. Talk to the HCI Health Coach who is here to guide you and discuss which medicine is best for you, and to get instructions about how to use it. These may include nicotine replacements (spray, patch or inhaler) or prescription medicines. Or simply join the smoking cessation program so the coach can take you step by step through your options.


4. Plan for your Quit Day. Get rid of all cigarettes, matches, lighters, ashtrays from your house. Find healthy substitutes for smoking. Go for walks. Carry sugarless mints. Munch on carrots or celery sticks, or have some nuts on hand to snack on.


5. Stop smoking on your Quit Day.


What if I smoke after quitting?
  • It’s hard to stay a nonsmoker once you’ve had a cigarette, so do everything you can to avoid that “one.” The urge to smoke will pass. The fiirst two to five minutes will be the toughest. If you do smoke after quitting:

  • This doesn’t mean you’re a smoker again – do something now to get back on track.

  • Don’t be too hard on yourself – tell yourself you’re still a nonsmoker.

  • Think about why you smoked and decide what to do differently the next time.

  • Get to your Health Coach and ask him/her to hold you accountable.


What happens after I quit?
  • Your sense of smell and taste come back

  • Your smoker’s cough will go away.

  • You’ll breathe much easier.

  • You’ll be free from the mess and smell in your clothing and hair or furnishings.

  • You’ll increase your chances of living longer and reduce your risk of heart disease and stroke.


What is the Health Coach International Smoking Cessation Program

  • Awareness and Strategy Workshops over 4 weeks to help you develop a Quit Plan that works for you.

  • One-to-one coaching over 12 weeks (or less) that helps you to move from Contemplation and Preparation to Action




For more information or support, write to: or WhatsApp/call our QuitLine 8870 0519 or simply complete this questionnaire to find out more about yourself.