you’re in the right place to quit

There are more ex-smokers today than current smokers.
Are you ready to join them?
Whether this is your first time, or you've tried everything to quit, you've come to the right place. We know quitting is hard so we've gathered all the best tips and resources for you right here. You're sure to find a new quit tip you've never tried before.
Need to fight cravings right now?

Whether this is your first time, or you’ve tried everything to quit, you’ve come to the right place. We know quitting is hard, so we’ve gathered all the best tips and resources for you right here. You’re sure to find a new quit tip you’ve never tried before.

Know your why

There are so many excellent reasons to give up smoking. Your health will start to improve almost immediately, and you will reduce your risk of developing illnesses like cancer, lung and heart disease.

You will no longer have to worry about keeping your loved ones safe from your secondhand smoke, and they will rest easy knowing you’re reducing your risk of becoming seriously ill.

Not to mention you will save a lot of money.

Quitting can be challenging, but having meaningful reasons for quitting is the first step to help yourself succeed.

A pair of hands hold a jar  of money.
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To be healthier
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To save money
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For my loved ones
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Baby on the way
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Because of a health scare
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For social reasons
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To get the most out of life
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For my pets
Quitting hacks: Keep your reasons to quit on your mind
Write your reasons to get healthy on sticky notes and put them where you’ll see them every day.
Create a new bank account for all your savings and enjoy watching them pile up.
Ask your loved ones to record messages of support to keep on your phone.

Understand your triggers

Even if you have been quit for a while, a craving can feel like it’s come out of nowhere. But often there is a specific cause or “trigger” that makes you feel like you need a smoke. Those triggers can be emotional, social or physical. Knowing your triggers will help you avoid them or find ways to handle them. If you need some help to figure out your triggers, chatting to a Quitline counsellor can be a great source of support.

A man driving a car.

Social triggers include people and places. For example, you might always smoke with particular friends or when you’re socialising with alcohol.

Celebrating birthdays or special occasions
With friends who smoke
When drinking

Our emotions (especially negative ones) can trigger cravings to smoke. This is because your body wants to experience the dopamine (pleasure chemical) release that nicotine delivers when it reaches your brain.

Stressed or anxious
Sad or lonely

A huge part of why it can be so tricky to quit smoking is because it becomes so closely associated with your habits and activities that you can forget how to do life without it. Switching up your routines while you quit can help your brain untangle cigarettes from the things you do every day.

Drinking coffee/alcohol
After a meal
First thing in the morning
After sex
Break from work
Talking on the phone
Quitting hacks: fight your cravings
Drinking using a straw
Sucking through a straw has the effect of releasing dopamine – a hormone that makes your feel happier.
Chewing gum
Chewing is a good distraction if you’re trying to block out cravings.
Play with a rubber band
This method can help distract your mind and keep your hands busy.

Find your how

Different strategies work for different people. From quitting cold turkey to talking to a trained counsellor, there will be something that works for you. It may take some trial and error to find what works but hang in there. You can quit.

Group of 3 people sitting at a table indoors around a laptop, laught and chatting.
Quitting hacks: fight your cravings
Treat list
Write a list of rewards (no matter how small) you will receive when you hit certain milestones!
Walk break
Walk around the block with a co-worker instead of having a smoking break.
Remind yourself
Remember the reasons that you want to quit and think about the positive change you are making.

Have a great support system

There are many different types of support available to help you quit smoking. If you’re a people-person, quit with a friend or choose someone you’ll call when you’re struggling. If you’d prefer online options, what about an app or our new interactive quit planner to get you on your way?

Man smiling at camera sitting at office desk with phone headset on and two computer screens behind him
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Whether you're thinking about quitting, ready to quit today or trying to cope with cravings and withdrawal symptoms, the Quitline can help.

Learn more about Quitline.

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GP or pharmacist

If you want to talk to someone face-to-face, book an appointment with your doctor. This is especially important if you have any existing health conditions. You can also talk to your local pharmacist or make a telehealth appointment.

Learn more about getting started with your GP.

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Friends and family

Text or call your family or a friend and ask them about their day. Ask family or friends to record motivational messages to help you stay quit.

Work colleagues

Find a quit buddy and motivate each other to stay quit.

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Quit Planner

For some people who smoke developing a quit smoking plan can help them achieve their quitting goal. Developing a quit plan is about identifying what works for you and taking it step by step.

Start building your own Quit Plan.

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My QuitBuddy App

The My QuitBuddy App tracks your quitting progress, such as days smoke-free, cigarettes avoided, health gained and dollars saved.

Download My QuitBuddy App.

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Quitline webchat

If you prefer to chat online than over the phone, then Quitline’s web chat is for you. It's the same service with the same operating hours, and allows you to chat with a trained quit counsellor via the website.

Find out more about the Quitline here.

Quitting hacks: fight your cravings
Writing down how you're feeling, keeping track of your improving health and remembering why you quit is very helpful.
Find a deck of cards and shuffle them or play some solitaire.
Hang out with your pet or go for a walk. By quitting smoking, you're protecting their health too.

Fight your cravings

Want more tips to quit smoking? Once you've tried the hacks below, check out our Quit Planner or get support from the Quitline.

Table with a cup of hot drink, an opened book, a notebook and a mobile phone.
Keep your fluids up with water. It is surprising how well this works.
Stay away
Stay away from places where people smoke and go somewhere fun where it is not allowed.
Reduce coffee, tea or other caffeinated drinks as caffeine can have a stronger effect when you stop smoking. It can also be a trigger to smoke. Try water or a different hot drink in a different cup.
Go for a walk, run, or anything that gets you moving.
Immerse yourself in a book, magazine or website you enjoy.
Crunch on a healthy fruit or vegetable. After quitting, you'll soon find food and drink taste much better. Visit LiveLighter for healthy snack ideas.
Deep breathing
Take three deep breaths. Hold the last breath in for a few seconds, then exhale slowly. This will help you relax and use muscles for inhaling.
Try listening to calming music. If you don’t know where to start, try searching for a calming playlist online.
Distract yourself
Stop what you’re doing and do something else.
Talk it out
Text or talk with a friend who is supportive.
Do a few stretches to keep blood flowing and to avoid sleepiness.
Put an ice cube on your wrist
When you feel a craving coming on, placing an ice cube on your wrist helps your brain rewire to associate getting a craving with the cold of the ice block.
Brush your teeth
Floss and brush your teeth. Think about how much nicer your breath will smell without tobacco.
Take up a new craft that keeps your hands busy such as knitting, painting, puzzle cubes or colouring in.
To-do list
Write a to do list of what you need to do today. Start checking them off!

Free Quit Support

Talk to the Quitline

The Quitline is a confidential telephone advice and information service for people who want to quit smoking.

My QuitBuddy App

The My QuitBuddy App tracks your quitting progress, such as days smoke-free, cigarettes avoided, health gained and dollars saved.

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Proven Tips To Quit

Some people think quitting is about willpower, but to quit successfully means being prepared, and understanding your smoking triggers.

Find tips on quitting