Curbing the cigarettes boils down to managing addiction, breaking a habit and controlling emotional triggers.
We talked to: Quitline Team Manager Willie Unuka and Robyn Bern from Homecare Medical.
Where to begin?
It starts with mindset: the mental determination, the will to quit, and the realistic expectations - if your body is used to nicotine, reducing it in your system will be a difficult process.
Smoking is an addictive habit, which the experts break down into three parts: addiction, habit and emotional triggers.
Knowing your personal reasons for smoking will help you understand how you can make positive steps towards reducing the habit. This is a great place to begin your new, healthier lifestyle of being a non-smoker.
An increase in tobacco tax that has just taken effect in New Zealand will push up the price of a pack of cigarettes. This, coupled with New Year's resolutions to lead healthier lives, means it's a great time (as is anytime) to pull the pin on your smoking habit.
It's also a good idea to consider whether you want to begin the process using your own tools or advice you've heard, or by seeking help in the form of Quitline's online and verbal communication and tools.
Proclaiming your decision to change your smoking habit may not be for everyone, however by sharing goals with others you are more likely to feel not only accountable to yourself but to others as well, which could make your chances of success even higher.
What tools are available to me?
The great news is there is a multitude of free tools and tips to get you started.
Quitline is New Zealand's most prominent smoking support site and it is bursting with information that you'll find helpful. Their team are also ready on the other end of the phone whenever you are, and can support you physically and mentally, and work with you through a 12-month programme should you wish.
"Quitting on your own is so much harder, so we shout out at this time of year … get support, get in touch.," says Quitline Team Manager Willie Unaka. "People who use our services and support are five times more likely to successfully quit than those who try to quit alone.
"Smokers can choose the support services that work best for them, including phone, email, blogs, text and online support to help people beat their addiction."
How do I stay accountable?
Knowing your triggers and then forward-planning to avoid them can make your transition from smoker to non-smoker a lot easier. Quitline has a practical and helpful printable document which can help focus your mind on something other than the desire for nicotine at trigger times.
For example, if you must start your day with a quick smoke, try getting in the shower immediately after wake-up, or going for a brisk walk instead. Often, smokers need to activate their mind (and hands) in some way to avoid naturally thinking about nicotine.
Another way to keep yourself motivated is to use some of the money you would spend on cigarettes (see more on that below) on a small reward, or even better, put your 'cigarette money' into a savings account for an annual holiday, the next birthday bash, or the kids' school fund.
Will it cost me anything to quit smoking?
Calling for support is free, but there is access to subsidised patches, gum and lozenges online should you wish to purchase additional helping hands.
Remember it's smoking that's expensive - a pack a day costs more than $7400 a year (based on $20.50 for a pack of 20). So quit smoking and give yourself a pay rise.
How to I manage roadblocks?
Whether it's weight gain, cravings and stress, or simply the desire to return to your old ways, Unaka reminds us that quitting is a journey.
"Most people try more than once to quit smoking, it's the same as learning any new skill, you learn from your mistakes and keep trying," says Unaka.
"Think about why you wanted to quit in the first place. Those reasons are still good ones. You've stopped before and you can stop again. Yes, it may be hard work, but you've done other hard things before. Believe in yourself."
This time of year can be exceptionally hard, due to the holiday vibe and the endless social scenarios, but Quitline's have tips to stay smokefree while still being social:
* Avoid alcohol until you feel stronger, as it can lower your inhibition
* Stay inside or in non smoking areas
* Let people know you have quit – and ask them not to offer you cigarettes
* Choose non-smoking thoughts or affirmations to use e.g. 'I am in control of my life – cigarettes don't control me'
* Keep your hands and mouth busy with a straw, toothpick or lollipop
* Have an escape plan if things get too much
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