Preparing to quit

Thinking of stopping smoking or vaping? Where do you begin? What are some strategies that would suit your lifestyle? What are some useful tips to know? We've gathered all the info you'll need to plan ahead and quit successfully.

Why quit smoking or vaping?

Focusing on why you want to quit smoking or vaping can help motivate and keep you on track. Some common reasons are:

• have more time with friends and family

• improve health

• reduce your exposure to harmful chemicals

• freedom from nicotine dependence

• be a good role model

• family planning.

 What are your reasons to stop smoking or vaping?

Know your triggers and plan for them

Recognising your triggers

Ever noticed how certain things trigger your smoking or vaping? There may be specific situations which make you have a craving. Once you have worked out what your triggers are, you can use strategies to avoid or conquer them. Learn how to recognise your triggers

Slip-ups

If you have a smoke or vape after your quit date, don’t give up on quitting – it’s a common part of the process. Treat it as a sign that you need to revise your strategies. Try not to be discouraged or waste your energy on self-blame. Learn more about slip-ups

Smoking and drinking

Some people crave alcohol when they are smoking, and crave cigarettes when they are drinking. Read about the reasons and how you might manage these circumstances

Quit methods - how to quit?

• Stopping smoking? Take a step by step approach to building your stop smoking plan using the Build a plan tool

• Stopping vaping? Your quit vaping plan can help guide you to build your a quit plan that suits you and your lifestyle

• Quitline counsellors can help guide you to create a personalised quit plan that works for you, and provide guidance and encouragement along the entire quitting journey. Quitline counsellors can also support you if you are using vapes to stop smoking. Learn more about how Quitline can help

It's also a good idea to speak with your GP or pharmacist. They can advise if any medications are appropriate to help you stop smoking and/or vaping. Read more about talking to your doctor or pharmacist about quitting

Changing your habits

An important part of stopping smoking or vaping is about changing the habits (the actions and routines) that lead you to smoke or vape. Watch one of our Quitline counsellors talk about ways to break your habits.

Building your confidence to quit - why you can do this!

You may feel like smoking or vaping is a huge part of your life. It’s common to feel nervous about giving it away. Here are some tips for building confidence

3 things you can do to maximise your chances of quitting

For your best chance of quitting smoking for good, know what you’ll gain and have a clear plan that suits your lifestyle. See 3 ways to maximise your chances of quitting for good

Managing your physical and mental health

Did you know that nicotine can worsen stress? There are healthy ways to ease anxiety without reaching for a cigarette or vape.

Relaxation exercises

Quitline counsellors share their tips on healthy ways to ease stress and anxiety without reaching for a cigarette or vape.

Mindfulness/distraction

Practical tips on how to distract yourself and create new routines to stop smoking or vaping, from people who've done it!

Managing stress

We all get stressed and have different ways of dealing with it. If you smoke or vape, it's tempting to reach for a cigarette or vape when things are tough. Try these strategies next time you're stressed out and having cravings.

Stories from people who have quit

For more stories, head to our Stories Hub.

Please note, this information is for general use only.  Please consult your health professional for further advice.  

If you would like to provide feedback, please contact quit@quit.org.au 

Last updated March 2024