Tips to help you quit
Quitting smoking is challenging, but with the right tools, support, and a solid plan, you can have a smoke free future. Our tips and practical strategies will support you to overcome cravings, manage stress, and adjust to a smoke-free lifestyle. You can also refer yourself for a free appointment with a friendly and non-judgemental advisor.
Getting started
Identify your triggers
Make a note of when and why you smoke. Are there specific times, places, or emotions that make you want a cigarette? Tracking these triggers will help you spot patterns and anticipate cravings.
Make a plan
Create strategies to address your triggers. Write down your plan and share it with supportive friends or family members who can help keep you on track.
Set a quit date
Choose a realistic quit date. Setting this target will give you time to prepare while keeping your motivation high.
Remove reminders
Clear your space of smoking-related items like ashtrays and lighters and freshen up your environment to eliminate smoke smells.
Break the habit
Making small changes can have a big impact on your route to a smoke free life, here are some that have helped people quit:
Adjust your morning routine
If you typically smoke with coffee, try switching up your routine. Enjoy a different drink, shower first, or go for a brisk walk to start your day with a positive boost.
Find new after meal activities
Replace your post-meal cigarette with a quick walk or tidying up the kitchen to break the association with smoking.
Change your driving routine
If driving triggers a craving, try playing music, taking a new route, or sharing a ride. Using public transport can also help since smoking isn’t allowed.
Bedtime changes
If you smoke before bed, consider reading or reflecting on your progress or using mindfulness apps to help you unwind without smoking.
Handling cravings
Cravings can be tricky to handle, but with practical strategies, you can stay focussed on your smoke free life.
Revisit your motivation
Reflect on the reasons you’re quitting. Whether it’s for better health, to save money, or for your friends and family, focusing on your why can help you push through cravings.
Keep your hands and mind busy
Distract yourself by reading, doing a quick household task, or going for a short walk. Having something to occupy your hands, like a stress ball or chewing gum, can also help.
Use nicotine replacement therapy (NRT)
Keep NRT options close and use them regularly to help manage cravings.
Tips to stay smoke free
If you slip, don’t be discouraged, it’s part of many people’s journey to being smoke free. Reflect on what led up to the slip and what you might be able to do differently next time.
Prepare for social situations
Plan for social gatherings, bringing along a nicotine replacement or distractions to handle triggers. Stick to non-smoking areas to help minimise temptation.
Stay active
Exercise helps lift your mood and keeps cravings at bay.
Reach out
Talk to a friend or your stop smoking advisor if you’re feeling down.
Celebrate milestones
Each step is progress – stay committed and celebrate your wins. Don’t forget to treat yourself along the way!
Get extra support
Find out if you’re eligible for free support and book a free appointment.
Please note, our service does not currently provide support to stop vaping (unless you are using or about to start using home oxygen), however, we have a self-help guide to help you quit, advice for young people and guidance for parents and carers.