What to Expect When You Quit Smoking: Physical and Mental Changes

Quitting smoking is a significant step towards better health. While the journey can be challenging, understanding the changes your body and mind undergo can make the process more manageable. This guide provides insights into the physical and mental transformations you can expect, along with resources available in Australia to support your journey.

Physical Changes After Quitting Smoking

Immediate Effects

• 20 Minutes After Quitting: Your heart rate and blood pressure begin to drop to normal levels.

• 12 Hours After Quitting: Carbon monoxide levels in your blood decrease, allowing oxygen levels to rise.

Short-Term Effects

• 2 Weeks to 3 Months: Circulation improves, and lung function increases, making physical activity easier.

• 1 to 9 Months: Coughing and shortness of breath decrease; cilia (tiny hair-like structures in the lungs) regain normal function, reducing the risk of infection.

Long-Term Effects

• 1 Year: The risk of coronary heart disease is about half that of a smoker's.

• 5 Years: The risk of stroke can fall to that of a non-smoker.

• 10 Years: The risk of lung cancer drops to half that of a continuing smoker.

• 15 Years: The risk of coronary heart disease is similar to that of a non-smoker.

Mental and Emotional Changes

Quitting smoking affects not just your body but also your mind. Nicotine withdrawal can lead to several psychological symptoms.

• Mood Swings: Feelings of irritability, frustration, or anger are common.

• Anxiety and Depression: Some individuals experience increased anxiety or depressive symptoms during withdrawal.

• Difficulty Concentrating: Nicotine affects cognitive functions; its absence can lead to temporary concentration issues.

• Sleep Disturbances: Insomnia or disrupted sleep patterns may occur.

These symptoms are typically temporary and indicate that your body is adjusting to the absence of nicotine. Engaging in relaxation techniques, physical activity, and seeking support can alleviate these effects.

Support Systems in Australia

Australia offers various resources to assist individuals in their journey to quit smoking:

• Quitline: A free and confidential telephone service providing support and advice.

• Quitmed: An online platform offering a range of nicotine management products delivered to your door.

• One Vape: Provides alternatives to traditional smoking methods.

• Vape Chemist Australia: Offers a variety of products to support smoking cessation.

Utilising these resources can enhance your chances of successfully quitting smoking.

Quit Smoking Aids

Several aids can assist in managing withdrawal symptoms and reducing cravings:

• Nicotine Replacement Therapy (NRT): Includes patches, gum, lozenges, inhalers, and nasal sprays.

• Prescription Medications: Such as bupropion and varenicline, which reduce cravings and withdrawal symptoms.

• Behavioural Therapy: Counseling and support groups provide strategies to cope with triggers and stress.

Consulting with healthcare professionals can help determine the most suitable aid for your needs.

Tips for a Successful Quit Journey

• Set a Quit Date: Choose a specific date to stop smoking and prepare for it.

• Identify Triggers: Recognise situations or emotions that prompt smoking and develop coping strategies.

• Stay Active: Engage in physical activities to distract from cravings and improve mood.

• Seek Support: Talk to friends, family, or support groups about your goals.

• Reward Yourself: Celebrate milestones to stay motivated.

Frequently Asked Questions

Q1: How long do withdrawal symptoms last?

A1: Withdrawal symptoms typically peak within the first few days and subside over 2-4 weeks.

Q2: Will I gain weight after quitting?

A2: Some individuals may experience weight gain, but maintaining a balanced diet and regular exercise can help manage it.

Q3: Can I use multiple quit-smoking aids simultaneously?

A3: Yes, combining aids like NRT with behavioural therapy can increase success rates. Consult a healthcare provider for guidance.

Q4: Is it too late to quit if I've smoked for many years?

A4: It's never too late. Quitting at any age can significantly improve health and quality of life.

Q5: How can I handle stress without smoking?

A5: Engage in relaxation techniques, physical activity, or hobbies to manage stress effectively.

Physical and Mental Changes Post-Quitting

Embracing a Healthier Future with Quit Smoking Support

Choosing to quit smoking is more than just dropping a habit—it's choosing a healthier, happier life. Whether you're just starting your journey or have already taken the first step, knowing what’s ahead helps you prepare mentally and physically.

At QuitMed, our mission is to make quitting simple, supported, and stress-free. We believe everyone deserves access to the best tools and quit-smoking support, no matter where they live in Australia.

Why QuitMed is Trusted for Smoking Cessation in Australia

Here’s how we support Australians every step of the way:

• Free Doctor’s Script: Just take a short quiz and receive a doctor’s evaluation and personalised prescription within 24 hours.

• Australia’s Widest Range: You get access to a broad selection of quit-smoking aids to suit your lifestyle and budget.

• Fast Delivery: We deliver directly to your doorstep—no delays, no fuss.

• All eScripts Welcome: Already have a prescription? Just upload and go.

These features are designed to take the pressure off and make your quit journey as smooth as possible.

What Makes Quit Smoking Hard? And How to Overcome It

The hardest part of quitting smoking isn’t always physical—it’s the emotional and routine shifts that come with it. Here’s what many people struggle with and how to tackle each:

1. Habit Loops

Smoking often becomes part of daily habits—morning coffee, after meals, during stress.

Solution:

• Replace it with a new action like chewing gum or taking a walk.

• Keep your hands busy with a fidget or stress ball.

2. Cravings

Nicotine cravings come and go. Most last only 5–10 minutes.

Solution:

• Deep breathing

• Drinking water

• Using quit-smoking aids like patches or lozenges from Quitmed

3. Social Pressure

Social settings or being around smokers can tempt you.

Solution:

• Let your friends know you’re quitting and ask for their support.

• Bring your beverage or snack so you don’t reach for a cigarette.

How to Stay Motivated After You Quit Smoking

Keeping up your momentum after the first few weeks is key to long-term success. Here are some proven ways to stay on track:

• Track Your Progress: Use an app or journal to see how far you've come.

• Calculate Savings: Watch how much money you're saving weekly or monthly.

• Set Milestones: Celebrate your 7-day, 1-month, and 6-month smoke-free goals.

• Join a Support Group: Connecting with others helps reduce the feeling of doing it alone.

Getting Started with Quit Smoking Support at QuitMed

Getting support is easier than ever with QuitMed’s three-step system:

Step 1: Free Evaluation

• Complete a simple quiz.
  

• Get assessed by a licensed Australian doctor.
  

• Receive a personalised 12-month plan.
  

Step 2: Choose Products

• Browse Australia’s most extensive range of quit-smoking aids.
  

• Select what fits your needs and preferences.
  

Step 3: Fast Delivery

• We deliver to your door anywhere in Australia.
  

• You’ll never run out or need to visit a store.
  

Important Reminder

Some people try alternatives like One Vape or products from Vape Chemist Australia as a step-down method. While it may help reduce smoking, it’s best to use these under guidance or with a plan to quit altogether.

Final Thoughts

Quitting smoking is challenging but not impossible. You’re not alone. Every day you go without a cigarette is a win. Your body starts healing within minutes, and your mind becomes clearer with time.

With the right plan, products, and support from services like QuitMed, you can stay strong and move toward a smoke-free life. Whether it’s your first try or your fifth, what matters is that you keep going.

Key Changes When You Quit Smoking

• Within 20 minutes – The heart rate drops.

• 12 hours later – Oxygen levels improve

• 2 weeks–3 months – Breathing gets easier

• After 1 year – Heart disease risk is cut in half

• Mentally – Mood, focus, and sleep all improve gradually

FAQs: Quit Smoking in Australia

Q1. Can QuitMed help me choose the right product?

Yes. Our expert pharmacists and support team can guide you through available options tailored to your needs.

Q2. Do I need a doctor’s prescription to use QuitMed?

Not initially. You can take our free quiz and get a prescription issued online if needed.

Q3. What are the most effective quit-smoking aids?

Nicotine patches, gums, lozenges, and prescription medication have high success rates when used with support.

Q4. Can I quit smoking without any aids?

Yes, but using aids and support greatly increases your chances of success.

Q5. Is QuitMed available all over Australia?

Yes, we offer fast, reliable delivery across all parts of Australia.

Products & Services Overview 

Ready to quit smoking? Start your journey today with Quitmed.com.au.

You’ll get access to expert help, personalised support, and all the tools you need—delivered straight to your door.