Every year, the World Health Organization's World No Tobacco Day shines a light on one of the most significant public health challenges of our time. Tobacco use kills more than 8 million people globally each year — a staggering figure that represents real people, real families, and real loss. Here in Australia, smoking remains the single largest preventable cause of disease and death. But there is genuinely good news in all of this: quitting works. No matter how long you've been smoking, stopping at any age delivers real, measurable benefits to your health. And you don't have to do it alone. Your GP is one of your most valuable allies in making it happen.
The global tobacco epidemic — why it still matters
It can be easy to think of smoking as a personal choice with personal consequences, but the World Health Organization's ongoing campaigns remind us that tobacco use is a global epidemic with enormous social, economic, and health costs. Tobacco kills up to half of its users, and the vast majority of those deaths are entirely preventable. Low- and middle-income countries bear a disproportionate share of this burden, but no community is untouched. Across Australia, around 2.4 million adults still smoke daily, and tobacco-related illness puts enormous pressure on our healthcare system. Raising awareness matters because it reminds us all — smokers and non-smokers alike — that change is possible, and that support is available.
World No Tobacco Day, observed on 31 May each year, is a chance to reflect on that message. You can learn more about the campaign and its global goals at the official WHO website: https://www.who.int/campaigns/world-no-tobacco-day. But awareness is only the first step. What really counts is taking action — and if you're a smoker thinking about quitting, that action can start with a conversation with your GP.
Why quitting is so hard — and why that's not your fault
One of the most important things to understand about smoking is that nicotine is a highly addictive substance. It changes the way your brain works, creating powerful cravings and withdrawal symptoms when you try to stop. This is not a matter of willpower or moral strength — it is biology. Many people try to quit several times before they succeed, and each attempt teaches you something valuable about what works for you. If you've tried before and found it difficult, that experience is not a failure. It's part of the process.
Research shows that combining behavioural support with evidence-based medications significantly improves quit rates compared to going it alone. Asking for help is one of the smartest things you can do.
This is exactly why your GP is such an important resource. They understand the physiology of addiction, they can assess your individual health situation, and they can offer a tailored plan — not a one-size-fits-all approach. There's no judgement here, only practical support.
How your GP can help you quit
A GP appointment focused on quitting smoking is about much more than being told smoking is bad for you — you already know that. It's about building a realistic, personalised plan that addresses your specific triggers, lifestyle, and health needs. Here's what that kind of support can look like in practice:
- Assessing your readiness to quit and identifying your personal motivations
- Discussing nicotine replacement therapies (NRT) such as patches, gum, lozenges, or inhalers, which are available over the counter or on prescription
- Prescribing medications such as varenicline (Champix) or bupropion (Zyban), which can reduce cravings and withdrawal symptoms — your GP can advise whether these are appropriate for you
- Helping you identify triggers — situations, emotions, or habits that make you want to smoke — and developing strategies to manage them
- Referring you to additional support services such as Quitline (13 7848), where trained counsellors can provide free telephone coaching
- Scheduling follow-up appointments to check in on your progress and adjust your plan if needed
- Monitoring any health conditions that may improve as you quit, such as blood pressure, lung function, or heart health
Medicare can cover GP consultations related to smoking cessation, so out-of-pocket costs may be minimal or nil depending on your circumstances. It's worth asking about this when you book.
What happens to your body when you quit
One of the most encouraging aspects of quitting smoking is how quickly your body begins to heal. The human body is remarkably resilient, and it starts recovering almost from the moment you stop. These changes happen on a timeline that can be genuinely motivating when you're in the thick of it.
- Within 20 minutes: Your heart rate and blood pressure begin to drop
- Within 12 hours: The level of carbon monoxide in your blood returns to normal, and your blood's oxygen-carrying capacity improves
- Within 2–12 weeks: Your circulation improves and your lung function begins to increase
- Within 1–9 months: Coughing and shortness of breath decrease as your lungs continue to clear
- Within 1 year: Your risk of coronary heart disease is roughly half that of a smoker
- Within 5–15 years: Your risk of stroke can fall to a level similar to that of a non-smoker
- Within 10 years: Your risk of lung cancer falls to about half that of someone who continues to smoke
- Within 15 years: Your risk of coronary heart disease is comparable to that of a lifelong non-smoker
It's never too late to benefit from quitting. Even people who quit in their 60s see meaningful improvements in health outcomes and quality of life.
Practical tips to support your quit journey
Alongside medical support, there are everyday strategies that can make a real difference. These aren't magic solutions, but they're tools that many people find helpful when used consistently.
- Set a quit date and tell people close to you — social accountability can be a powerful motivator
- Remove cigarettes, lighters, and ashtrays from your home, car, and workplace
- Identify your high-risk moments (after meals, with coffee, during stress) and plan alternative behaviours in advance
- Keep your hands and mouth busy — sugar-free gum, water, or a short walk can help during cravings
- Download the My QuitBuddy app, a free Australian app that tracks your progress, savings, and health milestones
- Lean on your support network — let friends and family know you're quitting and ask for their encouragement
- Be kind to yourself if you slip up. A lapse doesn't mean failure; it means you're human. Get back on track and keep going
Remember that cravings, while intense, typically peak within a few minutes and then subside. Having a plan for those minutes can make all the difference.
Quitting smoking is one of the most significant things you can do for your long-term health, and it's also one of the most generous things you can do for the people who love you. The road isn't always straightforward, but with the right support around you, it is absolutely achievable. At Cronulla Medical Practice, our GPs are here to have that honest, supportive conversation with you — whether you're ready to quit today, thinking about it, or just wanting to understand your options.
Ready to take the first step? Book an appointment with a GP at Cronulla Medical Practice to talk through a quit plan that works for you. There's no pressure and no judgement — just practical, personalised support when you're ready for it.