Ministry of Health Singapore. All Rights Reserved.
Stay smoke-free for 28 days and you're 5 times more likely to quit for good.
Like most smokers, you know that smoking harms yourself, as well as your loved ones. That is why you’re here. But it can be a long and difficult process that takes countless tries. That’s why we’re here to journey with you, every step of the way.
Quitting is not easy, and you will understandably be concerned at how your life will be affected. Flip the cards below, and see how quitting will instead change your life for the better in the long run.
It’s normal to feel this way, but this discomfort will be worth it, because you’ll never feel this way again once you grit your teeth and see it through. Your everyday functioning will no longer be dictated by cigarettes.
What you might not see, is how they may also feel trapped in a cycle. When they look at you, they see a person who has the resolve to take a firm step towards quitting. So while it’s tempting to do it, don’t ever look back.
Smoking hurts your body, and true friends will not want that for you. And what about the friends and family who have always wanted you to drop the habit? You’ll be making them so proud.
One cigarette contains more than 7,000 chemicals, of which 70 are known to cause cancer. Even one cigarette can hurt your lungs, blood vessels, and increase the risk of cancer. Cutting back is not enough, you have to quit entirely.
The most important thing is not to give up on yourself. Many people who quit made several attempts before they finally quit completely. Just remember, each quit attempt can be a chance for you to better understand what triggers a relapse, so you will know what to do or avoid on your next try.
If quitting on your own is not your preferred option, you can also speak to your doctor,
pharmacist or call the QuitLine at
1800 438 2000 for more help.
Studies have shown that pharmacotherapy (medication and nicotine replacement therapy), together with counselling, can double your chances of quitting for good.
It is true that you may feel uncomfortable during the quitting process as withdrawal symptoms may set in. However, this is only temporary as your body is in the process of healing itself.
Here are some reasons why you feel this way:
You may not smoke as often as your friend, but “light” smoking can still shorten your life. A study found that even people who averaged less than one cigarette a day over their entire lives were 64% more likely to die earlier than people who never smoked. And for those who smoked between 1 – 10 cigarettes a day, that risk rose to a staggering 87%.
So even if you consider yourself a social smoker, there’s good reason to drop the habit.
You can quit at any age. Your body starts to heal within 8 hours after quitting. In 1 year, the risk of heart diseases is reduced by 50%.
After 2 to 5 years, your risk of stroke is similar to that of a non-smoker.
Filter cigarettes do not reduce the harmful effects of smoking for the following reasons:
E-cigarettes are not risk-free, because they deliver nicotine into your body.
Nicotine is both addictive and harmful as it can decrease your appetite, increase your heart rate and increase blood pressure. Sweating, nausea and diarrhea can even occur in the case of nicotine poisoning.
In addition to nicotine, e-cigarettes, which are illegal in Singapore, can also contain other substances such as formaldehyde and acetaldehyde which can increase the risk of cancer.
Some medication, such as nicotine replacement therapies (NRTs) help to reduce withdrawal symptoms so you can focus on resolving issues that cause you to pick up smoking. Speak to your doctor,
pharmacist or call the QuitLine at
1800 438 2000 to find out more.
Your smoking habits can help you determine how you can quit. Try our short quiz, so we can provide a few handy tips on kicking the habit.
You might not be sure of when or why you smoke — not to worry.
Consider chatting with a Quit Consultant by calling
1800 438 2000, or try the quiz again another time.
Decide on a stop date and stay firm on that decision. We’re not going to sugarcoat it – it’s difficult, but highly recommended because it has been effective for many I Quit 28 Day Countdown quitters.
Cut down on the number of cigarettes smoked each day, and slowly reduce to zero by a targeted date.
Quit Advisors will help to assess your level of addiction and customise a quit plan for you.
Prescription drugs such as Varenicline and Bupropion Hydrochloride tablets weaken the urge to smoke, and reduces nicotine withdrawal symptoms.
NRT works by releasing small amounts of nicotine into your body to counter the cravings and relieve withdrawal symptoms. Paired with counselling, pharmocotherapy doubles your chances of quitting for good.
Experiencing withdrawal symptoms is common, especially during the first few weeks of quitting. But take heart — withdrawal symptoms are signs that your body is recovering. Here are some ways you can manage them.
As your body clears out the nicotine, you will feel a strong urge to replenish it, because of its addictiveness.
Distract yourself by doing something else.
Some simple techniques to handle such cravings also include:
Your brain is adjusting to a nicotine-free life.
Your brain is most likely adapting to the increased level of oxygen.
Nicotine is a stimulant that forces your body to feel awake. As your blood circulation improves, you will feel fresh without the need to smoke.
Your lungs are starting to function properly again and are working to clear tar, dead cells and extra mucus accumulated from the cigarettes.
It is a sign that your blood circulation is slowly improving and more oxygen is getting to your fingers and toes. This will stop when your body adapts to the improved circulation.
It’s a long journey, but not an impossible one. Let these stories from our other quitters motivate you on your own path towards quitting.
The I Quit 28-Day Countdown programme works together with you to help you quit smoking by staying smoke-free for 28 days. You’ll be able to choose your own start date and receive daily tips to remain on track.
Sign up for your I Quit journey
Quit Yes to the first SMS received to start your quit journey and acknowledge that you are a current smoker.
Collect your goodie bag
Embark on your 28-day quitting journey, with our daily SMS tips to help you stay on track
Due to Covid-19, the support at pharmacies and polyclinics have been suspended until further notice.
Thank you for your understanding.
1800 438 2000 to talk to our trained Quit Consultants when things get tough.
Receive even more incentives as you progress towards a smoke-free lifestyle.
Share the ups and downs of your journey with our community of quitters from the
I QUIT Club.
Speak to your doctor or
pharmacist for more help. Feel free to ask for more information on this programme, or general advice on quitting.
To further motivate you in your journey, successful quitters will also receive rewards upon validating their smoke-free status.
After the 28th day, 3rd and 6th month of your I Quit journey upon successful completion of the I Quit 28-Day Countdown, you will be able to redeem HPB e-vouchers worth $50, $30, and $20 respectively.
HealthHub SG app.
here for the full terms and conditions.
Share your journey with the I Quit Facebook community, and pick up new tips to stay smoke-free.
Everybody’s quit journey is different. For some, it takes one try, and for others it takes many. But you are not alone. Whether you need advice on managing your cravings, or just a listening ear, we’re here for you. To begin, check out these resources below.
Make an appointment with any of our participating pharmacies to speak to the on-duty pharmacist. Feel free to ask for more information on this programme, or general advice on quitting.
You may also head down to our roadshows to have a personal chat with our I Quit representatives, who will be carrying backpacks like this:
They will be roaming around the areas at the timings specified in the table below.
11am to 3pm
10am to 2pm
5pm to 9pm
If you need a little more motivation, you may also talk to our trained Quit Consultants at:
Download our Quit For Life Booklet for more tips on maintaining a smoke-free lifestyle.
Make your journey easier by taking it one day at a time. The I Quit Calendar gives you daily tips to help you count down towards a smoke-free life in no time.
Get to know your smoking habits by jotting down the times you smoke. This can help you come up with your own strategies to combat the urges.
You can take a few simple steps to prepare yourself for this journey. Here’s a checklist of things to do a week before your quit day.
Ministry of Health Singapore. All Rights Reserved.