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I Quit Programme

Stay smoke-free for 28 days and you're 5 times more likely to quit for good.

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A smoke-free journey with us.

A lifelong step towards peace of mind.

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.

Sign up

How your life will change

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.

“I feel like I can’t function after three days without smoking, and I look so tired.”

CLICK TO SEE THE CHANGE

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.

“I can’t help looking at others smoking — how can I quit when I want what they have so much?”

CLICK TO SEE THE CHANGE

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.

“It is so hard to quit when all my friends are still smoking.”

CLICK TO SEE THE CHANGE

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.

What's stopping you from quitting?

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:

Symptoms Reason
Coughing Lungs are clearing away tar, dead cells and extra mucus.
Light-headedness or dizziness and headache Body is getting extra oxygen and less carbon monoxide.
Constipation/ Stomach pain Intestinal movements may slow down for a brief period.
Fatigue and difficulty concentrating Body takes time to adjust to the lack of stimulation from nicotine.
Increased appetite Sense of taste and smell improves.
Tingling of hands and feet Blood circulation improves with more supply of oxygen to the fingers and toes.

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:

  1. Smokers subconsciously block the filter vents with their hands and mouth. As a result, the harmful chemicals are not filtered out effectively.
  2. Smokers tend to inhale deeply when smoking low-yield cigarettes to get a nicotine high.
  3. Smokers are lulled into a false sense of security. Studies show that lower tar levels have little or no effect on reducing the risk of lung and heart diseases and only slightly lower the risk of lung cancer.

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.

Prepare yourself

A week
before your quit day:

1

Write down your reason(s) for quitting

2

Decide on your quit method

3

Have an emergency plan to beat unexpected cravings (e.g. a workout session)

4

Talk to a Quit Consultant and decide what’s the best way for you to start
A day
before your quit day:

1

Throw away all ashtrays, lighters and cigarettes

2

Plan activities to occupy yourself with

3

Rally your friends and loved ones to for help and moral support. Or if you prefer, get a close friend or family member to be there for you.

Quit Methods

Cold Turkey
Cold Turkey

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 programme quitters.

Gradual Reduction
Gradual Reduction

Cut down on the number of cigarettes smoked each day, and slowly reduce to zero by a targeted date.

Seek Professional Help
Seek Professional Help from Quit Advisors and Pharmacists

Your level of addiction will be assessed before a customised quit plan is created for you by our trained Quit Advisors and Pharmacists. They will also listen without judgement and counsel you on how to manage your cravings and triggers.

Medication
Medication

Prescription drugs such as Varenicline and Bupropion Hydrochloride tablets weaken the urge to smoke, and reduces nicotine withdrawal symptoms.

Nicotine Replacement
Nicotine Replacement Therapy (NRT)

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.

Coping with withdrawal symptoms

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. 

In addition, you could manage your withdrawal symptoms with Nicotine Replacement Therapy (NRT). NRT works by releasing small amounts of nicotine into your body to reduce your cigarette cravings and chemical dependence. Visit the pharmacies to find out more on the different types of NRT (nicotine patches, gum and lozenges) and consult pharmacists on what would work for you.

Here are some other ways you can manage them.

“I keep having constant cravings to light up again.”

CLICK TO RECEIVE ADVICE

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:

  • Delaying lighting up
  • Deep breathing exercises
  • Drinking a glass of water slowly

“I feel so easily irritable when I’m not smoking.”

CLICK TO RECEIVE ADVICE

Your brain is adjusting to a nicotine-free life.

  • Do relaxation exercises.
  • Listen to soothing music.
  • Catch a movie (ideally something light-hearted, such as comedies).
  • Warn your family and friends of potential irritability.
  • Do light exercises like brisk walking as it releases endorphins to lift your mood.
  • Take a whiff of peppermint oil or drink peppermint tea to calm nerves.

“I get headaches when I stop smoking for a while.”

CLICK TO RECEIVE ADVICE

Your brain is most likely adapting to the increased level of oxygen.

  • Get enough sleep.
  • Stay in quiet, relaxed surroundings.
  • Go easy on your eyes by reading and watching TV with adequate lighting.

“I feel so tired and unfocused when I don’t smoke.”

CLICK TO RECEIVE ADVICE

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.

  • Get enough sleep.
  • Don’t tire yourself out.
  • Do light exercises like brisk walking.
  • Take small, regular meals to regulate your blood sugar level and boost your energy.
  • Replace coffee with ginger or herbal tea to perk up.

“I keep coughing after I stop smoking. What’s wrong?”

CLICK TO RECEIVE ADVICE

Your lungs are starting to function properly again and are working to clear tar, dead cells and extra mucus accumulated from the cigarettes.

  • Sip warm water.
  • Suck on sugar-free cough drops.

“I feel a weird tingling sensation in my hands and legs.”

CLICK TO RECEIVE ADVICE

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.

  • Go for hand and foot massages.
  • Distract yourself with a walk or by picking up a book.
  • Do stretching exercises or yoga.

How others did it

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.

What is the I Quit Programme?

The I Quit Programme now provides even greater support on your journey to a smoke-free life.

Sign up now and receive a customised quit journey, based on your lifestyle, habits and level of smoking dependence!

STEP

01

Answer 4 short questions here so we can understand your smoker profile better.
STEP

02

A customised quit plan will be created for you based on smoker profile.
Click on your preferred journey and sign up for it!
STEP

03

Embark on the I Quit Programme!
Depending on your journey, you can stay on track with:
  •    SMS tips
  •    Calls from trained QuitLine Advisors
  •    Face-to-face counselling session* with a pharmacist


*Terms and conditions apply.

Scroll down to learn more about the different quit journeys.

Personalised Quit Journeys

Click the 3 options below to find out which personalised journey works best for you.

Great if you prefer a self-directed journey via text messaging.

First
28 Days
  • Daily text messages
  • Optional QuitLine call
Next
6 Months
  • 3 text messages per month
  • 1 monthly QuitLine call

Great if you prefer a balance of self-directed quit efforts with additional phone counselling support.

First
28 Days
  • 3 text messages per week
  • 1 weekly QuitLine call
Next
6 Months
  • 3 text messages per month
  • 1 monthly QuitLine call

Great if you prefer to go smoke-free with dedicated attention and Nicotine Replacement Therapy (NRT).

First
6 Weeks
  • 2 text messages per week (over 28 days)
  • 3 face-to-face counselling sessions* at pharmacies
  • 3 follow-up calls from a counsellor
    *Sessions are conducted once per week. This is known as the Start to S.T.O.P. (Speak to Our Pharmacists) programme, and is championed by Pharmaceutical Society of Singapore at selected retail pharmacies (Guardian and Unity). Terms and conditions apply.
Next
12 Months
  • 3 text messages per month (over 6 months)
  • 4 follow-up calls from a counsellor (1st, 3rd, 6th and 12th months)

What else can I expect?

Get Rewarded
Get rewarded

Receive even more incentives as you progress towards a smoke-free lifestyle.

Join-a-Community
Join our Facebook Community

Share the ups and downs of your journey with our community of quitters from the I QUIT Club.

Get rewarded after 28 days

Complete the I Quit Programme, have your smoke-free status validated and redeem a HPB eVoucher worth $50 on the 28th day.

Keep going and you’ll also receive eVouchers worth $30 and $20 at the 3rd month and 6th month marks respectively!

28 Days
Arrow Arrow
3 Months
Arrow Arrow
6 Months

How to redeem your rewards

Step

01

Download the Healthy 365 app.

Step

02

At each milestone of your I Quit journey, reply Quit Yes and validate your smoke-free status within one month by taking a verification test.

Step

03

Upon validation of your smoke-free status, your Quit Rewards will be issued into your Healthy 365 app e-wallet.

Please click here for the full terms and conditions.

Stay involved

Share your journey with the I Quit Facebook community, and pick up new tips to stay smoke-free.

Join our community

What kind of support is available for me?

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.

Pharmacies

At participating pharmacies, you will be able to sign up for the I Quit Programme and receive a customised quit plan, plus face-to-face counselling under the Start to S.T.O.P. (Speak to Our Pharmacists) programme.

Find out more about the Start to S.T.O.P. programme, which is championed by Pharmaceutical Society of Singapore at selected retail pharmacies (Guardian and Unity).

  • Start to S.T.O.P. (Speak to Our Pharmacists) Centre – Pharmacists here provide a full-range of support for the I Quit Programme including a Face-to-Face quit smoking programme championed by the Pharmaceutical Society of Singapore (PSS) Community Chapter.
  • I Quit Centre – Pharmacists here can assist you with the I Quit Programme registration.
  • I Quit Touchpoint – Pharmacists here can provide general information about the I Quit Programme.

Roadshows

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.

Date
Time
Venue
2 to 5 Mar 2020

11am to 3pm

Area: Boon Lay
Boon Lay MRT
Jurong Point
Area: Lakeside
Lakeside MRT
5pm to 9pm Area: Chinese Garden
Chinese Garden MRT
346 Yuhua Market
6 to 8 Mar 2020

11am to 3pm

Area: Boon Lay
Boon Lay MRT
Jurong Point
Area: Lakeside
Lakeside MRT
Area: Chinese Garden
Chinese Garden MRT
346 Yuhua Market
9 to 15 Mar 2020

11am to 3pm

Area: Jurong East
Jurong East MRT
Westgate
JEM
Jcube
Area: Clementi
Clementi MRT
Clementi Mall
Clementi Food Centre
321 Clementi
5pm to 9pm Area: Jurong East
Jurong East MRT
Westgate
JEM
Jcube
16 Mar 2020

10am to 2pm

Area: Dhoby Ghaut
Plaza Singapura
The Cathay
11am to 3pm Area: Woodlands
Woodlands MRT
Area: Sembawang
Sembawang MRT
Sun Plaza
Area: Yishun
Yishun MRT
North Point
S-11 Yishun 744
5pm to 9pm Area: Woodlands
Causeway Point
17 Mar 2020

10am to 2pm

Area: Dhoby Ghaut
Plaza Singapura
Kaplan City Campus
11am to 3pm Area: Woodlands
Woodlands MRT
Area: Sembawang
Sembawang MRT
Sun Plaza
Area: Yishun
Yishun MRT
North Point
S-11 Yishun 744
5pm to 9pm Area: Woodlands
Causeway Point
18 Mar 2020

10am to 2pm

Area: Dhoby Ghaut
Plaza Singapura
Prinsep Street
11am to 3pm Area: Woodlands
Woodlands MRT
Area: Sembawang
Sembawang MRT
Sun Plaza
Area: Yishun
Yishun MRT
North Point
S-11 Yishun 744
5pm to 9pm Area: Woodlands
Causeway Point
19 Mar 2020

11am to 3pm

Area: Woodlands
Woodlands MRT
Area: Sembawang
Sembawang MRT
Sun Plaza
Area: Yishun
Yishun MRT
North Point
S-11 Yishun 744
5pm to 9pm Area: Downtown
Marina Bay Financial Centre
Asia Square
Area: Woodlands
Causeway Point
20 Mar 2020

11am to 3pm

Area: Woodlands
Woodlands MRT
Area: Sembawang
Sembawang MRT
Sun Plaza
Area: Yishun
Yishun MRT
North Point
S-11 Yishun 744
5pm to 9pm Area: Downtown
Marina Bay Financial Centre
Marina One
Area: Woodlands
Causeway Point
21 to 22 Mar 2020

11am to 3pm

Area: Woodlands
Woodlands MRT
Area: Sembawang
Sembawang MRT
Sun Plaza
Area: Yishun
Yishun MRT
North Point
S-11 Yishun 744
5pm to 9pm Area: Kovan
Heartland Mall
Market & Food Centre
Area: Woodlands
Causeway Point
23 Mar 2020

11am to 3pm

Area: Bugis
Bugis MRT
Bugis+
Bugis Junction
Area: Kallang
Kallang MRT
Leisure Park Kallang
Kallang Wave Mall
Area: Paya Lebar
Paya Lebar MRT
PLQ
Paya Lebar Square
SingPost
5pm to 9pm Area: Tampines
Tampines Mall
Tampines One
24 Mar 2020

11am to 3pm

Area: Bugis
Bugis MRT
Bugis+
Bugis Junction
Area: Kallang
Kallang MRT
Leisure Park Kallang
Kallang Wave Mall
Area: Paya Lebar
Paya Lebar MRT
PLQ
Paya Lebar Square
SingPost
5pm to 9pm Area: Tampines
OTH ActiveSG
Century Square
25 Mar 2020

11am to 3pm

Area: Bugis
Bugis MRT
Bugis+
Bugis Junction
Area: Kallang
Kallang MRT
Leisure Park Kallang
Kallang Wave Mall
Area: Paya Lebar
Paya Lebar MRT
PLQ
Paya Lebar Square
SingPost
5pm to 9pm Area: Tampines
OTH ActiveSG
Tampines One
26 to 27 Mar 2020
11am to 3pm Area: Bugis
Bugis MRT
Bugis+
Bugis Junction
Area: Paya Lebar
Paya Lebar MRT
PLQ
Paya Lebar Square
SingPost

5pm to 9pm

Area: Dhoby Ghaut
Plaza Singapura
The Cathay
Kaplan area
28 to 29 Mar 2020

10am to 2pm

Area: Choa Chu Kang
Choa Chu Kang MRT
Lot One
11am to 3pm Area: Bugis
Bugis MRT
Bugis+
Bugis Junction
Area: Paya Lebar
Paya Lebar MRT
PLQ
Paya Lebar Square
SingPost

QuitLine

If you need a little more motivation, you may also talk to our trained Quit Consultants at:

Community

Share your journey with the I Quit Facebook community, and pick up new tips to stay smoke-free.

Join our community
SINGAPORE 689688

Useful resources

Quit For Life Booklet
Quit For Life Booklet

Download our Quit For Life Booklet for more tips on maintaining a smoke-free lifestyle.

I Quit Calendar
iQuit Calendar

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.

I Quit Planner
iQuit Planner

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.

I Quit Checklist
iQuit Checklist

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.

To begin, let us get to you know better. The form will take just 3 minutes to complete.

Sign up
88
I Quit Programme