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Choose an approach that will work for you

If you are quitting by yourself, the best approach is to stop completely and suddenly on your quit date.

Consider getting support from a quitting coach, such as the Quitline 13 7848, and using a quitting product, such as nicotine gum.

Within four to six days of quitting, your cilia (the hair-like cleaning system in your lungs) begin to recover and remove the mucus in your lungs so that you can cough it up. The mucus may be brown from tar.