Choosing the best way to quit

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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?

Get some coaching

You increase your chances of succeeding at quitting.

Your coach might be:

a Quitline advisor

a website

a self-help book

a quitting course leader

a doctor or other health professional with special training to help people quit.

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Use quitting medications

If you are addicted, you can double your chances of quitting successfully.

There are two kinds of medication:

nicotine replacement products (patch, gum, lozenge, tablet, inhaler)

prescription medications.

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Coaching Medication=YOURBESTCHANCEOFQUITTING

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ContentsFind your way through the quitting maze. Use the checklists and tables to select the best help for you.

Getsomecoaching 4

What kind of coaching? 6

What do you want from your coach? 9

Coaching selection guide 10

How do you choose a good coach? 12

Quality checklist 13

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Usequittingmedications14

Would quitting medications help you? 15

What kind of quitting medication? 16

Using your medication correctly 18

What do you want from your quitting medication? 19

Quitting medications selection guide 20

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Readytoquit?My selection 22g

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a Quitline advisor

a website

a self-help book

a quitting course leader

a doctor or other health professional with special training to help people quit

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Getsomecoaching1

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CoachinghelpsallsmokersYou increase your chances of succeeding at quitting.

Whydoescoachinghelp?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.

Yourcoach:provides structure They help you to organise what you need to do and remind you to do it at the right times.

provides motivation They remind you of your reasons for quitting and help you talk through concerns you might have.

provides support It’s someone else to talk to and to cheer you on.

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.

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.

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Whatkindofcoaching?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-costhelpeveryonecanfindeasily

CallaQuitlineadvisorQuitline 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: 1� QUIT (1� 78�8)

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GoonlinewiththeQuitCoachThis 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

Useself-helpbooks,brochuresorInternetsitesThese 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 1� 78�8 or go to the back page of this booklet for Internet information.

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HelpthatmaybehardertofindIf 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.

AquittinggroupcourseThese 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-oneface-to-facecoachingSome 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.

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Whatdoyouwantfromyourcoach?Tick the boxes that suit you. Then turn the page and use your answers to find the coach that best fits your needs.

LevelofsupportA 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.

lowc mediumc highc

CostQuality 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?

freec lowc not importantc

Availability Do you want support to be available all of the time?

Would you prefer to set a regular time aside for support?

constantc dailyc set timesc

PersonalstyleDo 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?

phonec Internetc one-on-one or group

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Method Respected provider

Level of support

Cost Availability Personal style Tips to get the best results

Quitline advisor 13 QUIT (13 7848)

Yes Youcanchooselow,mediumorhigh

Costofalocalcall(exceptmobilephones)

Availablebyphonemostdays

Peoplewholiketalkingonthephone,likeone-to-onecontactandwantstrongsupport.

CalltheQuitlinebeforeyouquit.Yourchancesofquittingarebetterifyouspeakwithanadvisorseveraltimes.

Ringbeforeyouquittogethelpwithyourplan.

QuitCoach QuitCoach.org.au

Yes Medium CostofInternetaccess

Constant Peoplewhopreferusingacomputer.

UsetheQuitCoachseveraltimeswhileyouarequitting.

Self-help books, brochures and Internet sites

UsetheQualitychecklist(page13)tomakesure.

Low Varies,oftenfree

Constant Peoplewholiketoreadandlearnaloneandpeoplewhopreferusingacomputeranddon’tneedmuchsupport.

Givethesuggestedexercisesandactivitiesago–don’tjustreadthroughthem.

Quitting group course

UsetheQualitychecklist(page13)tomakesure.

Thecourseshouldprovideevidenceofsuccessratesbasedonallparticipantsatleastsixmonthsaftertheendofthecourse.

High TheFresh Start courseasanexamplecostsaround$100for8sessions

Settimesandlocations

Peoplewholikegroupsandwantahighlevelofsupport.

Themoresessionsyouhave,thebetteryourchanceofquittingsoattendthewholecourse.

Youshouldhavesessionsbeforeandafteryouhavequit.

One-on-one face-to-face coaching

UsetheQualitychecklist(page13)tomakesure.

Seearegisteredhealthprofessionalwhoistrainedinhelpingpeoplequitsmoking.

High Varies Usuallyatsettimesandlocations

Peoplewhopreferaone-to-onecontactandwanttotalktoanadvisoratscheduledtimes.

Checktheadvicecoversproblemsolvingandskillstraining,suchasrecognisingsmokingtriggersandplanningfortemptingoccasions/times.

Usethechecklistfrompage9tohelpyouchoose.

Coachingselectionguide

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Method Respected provider

Level of support

Cost Availability Personal style Tips to get the best results

Quitline advisor 13 QUIT (13 7848)

Yes Youcanchooselow,mediumorhigh

Costofalocalcall(exceptmobilephones)

Availablebyphonemostdays

Peoplewholiketalkingonthephone,likeone-to-onecontactandwantstrongsupport.

CalltheQuitlinebeforeyouquit.Yourchancesofquittingarebetterifyouspeakwithanadvisorseveraltimes.

Ringbeforeyouquittogethelpwithyourplan.

QuitCoach QuitCoach.org.au

Yes Medium CostofInternetaccess

Constant Peoplewhopreferusingacomputer.

UsetheQuitCoachseveraltimeswhileyouarequitting.

Self-help books, brochures and Internet sites

UsetheQualitychecklist(page13)tomakesure.

Low Varies,oftenfree

Constant Peoplewholiketoreadandlearnaloneandpeoplewhopreferusingacomputeranddon’tneedmuchsupport.

Givethesuggestedexercisesandactivitiesago–don’tjustreadthroughthem.

Quitting group course

UsetheQualitychecklist(page13)tomakesure.

Thecourseshouldprovideevidenceofsuccessratesbasedonallparticipantsatleastsixmonthsaftertheendofthecourse.

High TheFresh Start courseasanexamplecostsaround$100for8sessions

Settimesandlocations

Peoplewholikegroupsandwantahighlevelofsupport.

Themoresessionsyouhave,thebetteryourchanceofquittingsoattendthewholecourse.

Youshouldhavesessionsbeforeandafteryouhavequit.

One-on-one face-to-face coaching

UsetheQualitychecklist(page13)tomakesure.

Seearegisteredhealthprofessionalwhoistrainedinhelpingpeoplequitsmoking.

High Varies Usuallyatsettimesandlocations

Peoplewhopreferaone-to-onecontactandwanttotalktoanadvisoratscheduledtimes.

Checktheadvicecoversproblemsolvingandskillstraining,suchasrecognisingsmokingtriggersandplanningfortemptingoccasions/times.

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Howdoyouchooseagoodcoach?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.

CoachingofknownqualityIf you have chosen to:

call the Quitline (1� 78�8)

go online with the QuitCoach www.QuitCoach.org.au

get a Quit pack (by calling 1� 78�8)

you can be confident that you have chosen a coach that has been proven to work.

CoachingofunknownqualityIf you have chosen:

other self-help books, brochures or Internet sites

a quitting course

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.

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QualitychecklistAsk a few questions before you start.

Reputation

Is the coaching offered by a well-known and respected organisation or health professional?

Training

Does the coach have special training in helping people to quit smoking?

Success rates

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

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

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

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.

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nicotine replacement products (patch, gum, lozenge, tablet, inhaler)

prescription medications

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Usequittingmedications2

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Quittingmedicationshelpaddictedsmokers,especiallysmokerswhohavetriedtoquitbeforeIf you are addicted and you use the medications properly, you can double your chances of quitting successfully.

Wouldquittingmedicationshelpyou?Do you:

smoke within �0 minutes after waking up?

smoke at least ten cigarettes a day?

get withdrawal symptoms when you try to quit?

These are signs of addiction.

If you are addicted, quitting medications can help you.

Howdoquittingmedicationshelp?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.

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Whatkindofquittingmedication?There are two kinds of medication.

Nicotine replacement products (patch, gum, lozenge, tablet, inhaler), which are widely available. Talk to your pharmacist about these.

Prescription medications, like bupropion or varenicline (Champix), which you need to talk to your doctor about.

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NicotinereplacementproductsNicotine 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:

are pregnant

have an illness

are taking other medication

are under 18.

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There are different nicotine replacement products:

Nicotine patch – a sticky patch you wear on your skin available in a 16 hour (15 mg) & 24 hour (21 mg) variety

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

Nicotine lozenge – a tablet that dissolves in your mouth available in standard (2 mg) strength and extra (4 mg) strength

Nicotine tablet – a tablet that dissolves under your tongue available in standard (2 mg) strength

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

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PrescriptionmedicationsBupropion 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.

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UsingyourmedicationcorrectlyAfter 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 (1� 78�8) can advise you about using your chosen quitting medication.

AnoteonsideeffectsQuitting 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 (1� 78�8).

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Whatdoyouwantfromyourquittingmedication?Tick the boxes that suit you. Then turn the page and use your answers to find the medication that best fits your needs.

RecommendedDoes your doctor or pharmacist recommend the medication?

yesc no – you may want to check before use

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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?

quickc steadyc

SuitsDo you mind if others know you are using medications? Would you prefer to use something that mimics smoking?

privatec mimics smoking (but less private)

c

Would you like to be able to choose how much nicotine you take at different times in the day?

choose nicotine intakec

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Method Response Suits Tips to get the best results

Nicotine replacement products

Yourpharmacistcanhelpyouchoosetherightstrengthofnicotinereplacementproduct.

Steady response: patch

Nicotinepatcheshelpbygivingyouasteadydoseofnicotinewhilethepatchison.

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Mostpeopleparticularlyif:yourneedtosmokeisconstantacrossthedayyouwanttouseprivately.

Ifyourneedtosmokevariesacrosstheday,aquickresponseproductmightsuityoubetter.

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Youmayneedtoexperimenttofindtherightdose.The21mg/24hourpatchmayhelpmorethanthe15mg/16hourpatchifyouhavebadmorningcravings–ittakesawhileafteryouputonthe16hourpatchforyournicotinelevelstorise.The21mg/24hourpatchcausesinsomniaandvividdreamsforsomebutimprovessleepforothers.Youcanusethe15mg/16hourpatchandthe2mggumatthesametimeifyouneedto.

Thepatchisnotsuitableifyouhaveaskindisorder.

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Quick response: gumlozengetabletinhaler

Theseformshelpbygivingyouthenicotineyoucravewhenyouneeditmostwithoutmaintainingthedose.

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Mostpeopleparticularlyif:youwanttocontrolhowmuchnicotineyoutakeyouhavebadmorningcravingsyougetmostofyourcravingsinparticularsituationsyouwanttouseprivately.

Usingtheinhaler:mimicssmokingwhichmaysuityouislessprivatethantheotherswhichmaynotsuityou.

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Take:atregulartimesoverthedaytohelppreventcravingsjustbeforeenteringsituationswhereyouexpectcravingsmorethanoneorextrastrengthvarietiesattimeswhenyouexpectstrongcravingsmorethanoneorextrastrengthvarietiesinthemorningifyouareaheavysmokerorsmokewithin30minutesofwaking.

Youcanusethe15mg/16hourpatchandthe2mggumatthesametimeifyouneedto.

Gumisnotsuitableifyouhavedenturesorsometypesofdentalwork.

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Bupropion, varenicline (Champix)

Youneedtoseeyourdoctorforaprescriptionandsupervision.

Bupropionandvareniclineworkwellforsomebutarenotsuitableforallpeople.Askyourdoctor.

Youneedadoctor’ssupervision–overdosingcancauseserioussideeffects.

Usethechecklistfrompage19tohelpyouchoose.

Quittingmedicationsselectionguide

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Method Response Suits Tips to get the best results

Nicotine replacement products

Yourpharmacistcanhelpyouchoosetherightstrengthofnicotinereplacementproduct.

Steady response: patch

Nicotinepatcheshelpbygivingyouasteadydoseofnicotinewhilethepatchison.

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Mostpeopleparticularlyif:yourneedtosmokeisconstantacrossthedayyouwanttouseprivately.

Ifyourneedtosmokevariesacrosstheday,aquickresponseproductmightsuityoubetter.

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Youmayneedtoexperimenttofindtherightdose.The21mg/24hourpatchmayhelpmorethanthe15mg/16hourpatchifyouhavebadmorningcravings–ittakesawhileafteryouputonthe16hourpatchforyournicotinelevelstorise.The21mg/24hourpatchcausesinsomniaandvividdreamsforsomebutimprovessleepforothers.Youcanusethe15mg/16hourpatchandthe2mggumatthesametimeifyouneedto.

Thepatchisnotsuitableifyouhaveaskindisorder.

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Quick response: gumlozengetabletinhaler

Theseformshelpbygivingyouthenicotineyoucravewhenyouneeditmostwithoutmaintainingthedose.

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Mostpeopleparticularlyif:youwanttocontrolhowmuchnicotineyoutakeyouhavebadmorningcravingsyougetmostofyourcravingsinparticularsituationsyouwanttouseprivately.

Usingtheinhaler:mimicssmokingwhichmaysuityouislessprivatethantheotherswhichmaynotsuityou.

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Take:atregulartimesoverthedaytohelppreventcravingsjustbeforeenteringsituationswhereyouexpectcravingsmorethanoneorextrastrengthvarietiesattimeswhenyouexpectstrongcravingsmorethanoneorextrastrengthvarietiesinthemorningifyouareaheavysmokerorsmokewithin30minutesofwaking.

Youcanusethe15mg/16hourpatchandthe2mggumatthesametimeifyouneedto.

Gumisnotsuitableifyouhavedenturesorsometypesofdentalwork.

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Bupropion, varenicline (Champix)

Youneedtoseeyourdoctorforaprescriptionandsupervision.

Bupropionandvareniclineworkwellforsomebutarenotsuitableforallpeople.Askyourdoctor.

Youneedadoctor’ssupervision–overdosingcancauseserioussideeffects.

Quittingmedicationsselectionguide

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Readytoquit?Most smokers will benefit from using both coaching and quitting medications.

ImportantAre you using any type of medication regularly? Chemicals in cigarettes change the way some medications work.

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.

Myselection

Iwillusethiscoach:

Iwillbenefitfromquittingmedicationandchoosetouse:

Make sure you follow the tips in the selection guides on page 10 and page �0 to get the most benefit from your choices.

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Stillunsure?If you want more help choosing what will suit you best, call the Quitline on 1� QUIT (1� 78�8) or talk to your doctor or pharmacist and have them work through the options with you.

Ifyoudon’tsucceedRemember, most people make several attempts before they quit for good.

Ask yourself:

Did I give quitting a good go?

Did I get enough coaching?

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.

AnoteonunproventoolsMany 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.

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Produced with funds from the Department of Health and Ageing

Quit Victoria PO Box 888 Carlton South Victoria 3053 Australia Quit Victoria is a joint initiative of the Cancer Council Victoria, the Department of Human Services, the National Heart Foundation and the Victorian Health Promotion Foundation.

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Getsomecoaching

CallaQuitlineadvisor

a Quitline advisor can also send you a Quit Pack or let you know where quitting courses are running.

GoonlinewiththeQuitCoach

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