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Craving a smoke right now?

Remember the 4 D s: D elay, D eep breathe, D rink water, D o something else ...

  • Do something else instead of smoking : read a magazine, listen to a favourite piece of music, go for a ten-minute walk, call a friend, take a bath, or watch a funny video.
  • Put something in your mouth instead of the cigarette e.g. chew gum, sip water, or eat healthy nibbles such as apples, pumpkin seeds, and carrot sticks.
  • If you miss doing something with your hands, try doodling or squeezing a stress ball, fiddling with worry beads, or turning a 20¢ piece over and over with your fingers.
  • Tell yourself ‘I can deal with this craving’, and revise your main reasons for quitting.
  • Brush your teeth more frequently to get used to the feeling of a clean mouth.
  • Make changes to your daily routine - see Managing Routines. 

Postive Thinking

  • Tell yourself "I can deal with this craving", and "Every cigarette I don't smoke is doing me good".
  • Use the My Reasons Tool to list your most important reasons to quit.
  • Take control: "I'm happy and feel great because I'm choosing to look after my body".
  • Concentrate on the benefits of quitting - you can track your health benefits using the Health Tracker and Cravings Tips tool.
  • Try to see yourself as a nonsmoker. Imagine yourself at home (or on the phone or at work) without a cigarette. Plan how you are going to cope by using some of the strategies, below, to break the habit ...

Stressed? Tips for Relaxation

Here are some great relaxation exercises. Also, try listening to Quit’s Ten Good Ways of Relaxing audio ...


Download the mp3 

Strategies to Match the Habit

Smoking Habit

Strategy

First thing in the morning Have a shower first thing, instead
With coffee (or tea) Change to a different drink, brand of coffee or mug; or change the place where you drink it
At morning tea Read a magazine or book; sit in a different place or with a different people
At the computer at home Shift your desk around or redecorate it
After lunch/dinner Go for a walk
At afternoon tea Try a herbal tea; read the paper
Straight after work Do some exercise or meditation
Just before your start dinner Have dinner earlier or later
With alcohol Change to a different drink; hold drink in smoking hand
As you plan the next task/chore  Breathe deeply or try a quick relaxation exercise
As a reward e.g. completing a chore      Listen to music; have a piece of fruit
When you're with another smoker Chew gum; bring a water bottle
At night in front of the TV Change the furniture around; hold a stress ball; do some stretches
Just before bed Have a warm drink or herbal tea; read a book
 
 

Health tracker and cravings tips

Click on the blue numbers in the tool below to see health benefits and get tips for cravings. Have a play to see how your health will improve and how much money you'll save. See Staying Quit for more tips and advice...

 

Pre-Quit

Pre Quit

Your health Pre Quit

You're thinking about quitting. Take the next step by deciding why quitting is important to you and setting a quit date.

Pre Quit Tips

Write a list of the benefits of being a nonsmoker, and next to it the drawbacks. The more benefits you see the more ready you are to quit.

Average Savings

  • $ 0
  • $70.00 p/week
  • $304.00 p/month

Hours

1

Your health at 1 hour

Your heart rate and blood pressure start to drop.

Tips for 1 hour

Don't say: "That was my last cigarette" say "I'm not going to smoke today" and take it one day at a time.

Remember, you have to resist cravings or they won't go away. The more you resist, the weaker they will become. It’s hard, but they won't last forever.

Average Savings

  • $ 0
  • $70.00 p/week
  • $304.00 p/month

4

Your health at 4 hours

Once you've made the big decision to quit you'll be pleased to know the benefits start right away - like fresh breath!

Tips for 4 hours

Clear your home, car and workplace of things that remind you of smoking, such as ashtrays and lighters.

Average Savings

  • $ 0
  • $70.00 p/week
  • $304.00 p/month

8

Your health at 8 hours

Your heart rate has returned to normal, and your finger tips are warmer.

Tips for 8 hours

Since your smoking is supported by your normal routines, try changing your routines in small ways to help keep smoking out of your thoughts.

Average Savings

  • $ 0
  • $70.00 p/week
  • $304.00 p/month

12

Your health at 12 hours

Most of the nicotine is out of your blood. Great news as it’s the nicotine which fuels the addiction to smoking.

Tips for 12 hours

Plan ways to deal with any withdrawal symptoms and cravings. Walks, a hot bath or spa, gentle stretches, watching comedy, yoga and stress balls are just some ways to relax or loosen up.

Average Savings

  • $ 0
  • $70.00 p/week
  • $304.00 p/month

20

Your health at 20 hours

After quitting, food may seem more delicious and enticing. If so, choose low kilojoule sweets and stock up on whole fruits and healthy snacks.

Tips for 20 hours

Try to cut down on caffeinated drinks (e.g. coffee, cola) in the first few weeks, as the effects of caffeine increase without nicotine.

Average Savings

  • $ 0
  • $70.00 p/week
  • $304.00 p/month

Days

1

Your health at 1 day

Your blood’s carbon monoxide level has returned to normal. There's now more oxygen in your blood to help your organs function better.

Tips for 1 day

Tell any friends and family how they can best help you with your quit attempt. One easy way is for those who smoke to promise not to offer you any cigarettes.

Average Savings

  • $ 10
  • $70.00 p/week
  • $304.00 p/month

2

Your health at 2 days

By day two your hair and clothes will smell fresher.

Tips for 2 days

It's often a good idea to spend less time with smokers for the first few days of quitting, if you can. There's no need to face the biggest challenges just yet.

Average Savings

  • $ 20
  • $70.00 p/week
  • $304.00 p/month

3

Your health at 3 days

You may feel like you have more energy to get through your day.

Tips for 3 days

Buy healthy snacks like nuts (pistachios and shelled peanuts are good as they keep your hands busy), fruit, grapes, celery, and carrot sticks.

Average Savings

  • $ 30
  • $70.00 p/week
  • $304.00 p/month

4

Your health at 4 days

Disease fighting anti-oxidants are on the increase in your body, just because you've given up smoking.

Tips for 4 days

Many people say the first few days without cigarettes are the hardest. You've made it to day four! Reward yourself today with the money you've saved from not smoking!

Average Savings

  • $ 40
  • $70.00 p/week
  • $304.00 p/month

5

Your health at 5 days

Your liver and kidneys are cleansing your body of chemicals from cigarettes - every day their levels fall lower and lower.

Tips for 5 days

Put your cigarette money in a jar and save it to reward yourself by buying a new book, DVD or going out to dinner.

Average Savings

  • $ 50
  • $70.00 p/week
  • $304.00 p/month

Weeks

1

Your health at 1 week

Your lungs start to heal as cilia, the tiny hairs that clean your lungs, begin to recover from paralysing tobacco toxins. Your sense of taste and smell may seem better.

Tips for 1 week

Practice saying, "No thanks, I don't smoke."

If you need to, keep your hands busy by fiddling with a pen or your mobile phone, etc. It won’t be long until not having a cigarette in your hand feels natural.

Average Savings

  • $ 70
  • $70.00 p/week
  • $304.00 p/month

2

Your health at 2 weeks

Tobacco stains on your fingers are fading.

Tips for 2 weeks

Consider avoiding challenging situations where people will be smoking socially, particularly if there will also be alcohol around.

Average Savings

  • $ 140
  • $70.00 p/week
  • $304.00 p/month

4

Your health at 4 weeks

Now you've been quit for four weeks your body is working better in ways you might not be aware of. It's getting better at fighting off infection, which helps cuts and wounds to heal.

Tips for 4 weeks

Spend time with friends or family who don't smoke and feel proud that you're becoming a nonsmoker just like them.

Average Savings

  • $ 304
  • $70.00 p/week
  • $304.00 p/month

6

Your health at 6 weeks

Your vitamin C levels are back to normal. Vitamin C helps your body repair skin, blood vessels and cartilage.

Tips for 6 weeks

As thoughts about smoking become more rare, don't fall into the trap of over confidence. Be prepared for occasional thoughts to pop up unexpectedly.

Average Savings

  • $ 420
  • $70.00 p/week
  • $304.00 p/month

Months

2

Your health at 2 months

Say goodbye to smokers cough! Any coughing and wheezing you experienced while smoking will have eased so you may be coughing less in the morning.

Tips for 2 months

Some smokers have trouble letting go if smoking is part of their rebellious streak. If that's you, what are smarter ways you can express that part of yourself?

Average Savings

  • $ 608
  • $70.00 p/week
  • $304.00 p/month

3

Your health at 3 months

Your lungs are really on the mend, becoming better at removing mucus, tar and dust.

Tips for 3 months

Ex-smokers like yourself report that their quality of life is better after they quit and it improves further the longer they are quit.

Average Savings

  • $ 913
  • $70.00 p/week
  • $304.00 p/month

4

Your health at 4 months

Your circulation has improved and your good cholesterol levels are up. Your blood is less thick and sticky, reducing your risk of harmful clots.

Tips for 4 months

Now that you are quit, you're likely to get sick less often, and experience less severe symptoms when you do.

Average Savings

  • $ 913
  • $70.00 p/week
  • $304.00 p/month

6

Your health at 6 months

Feeling good? Stress levels are usually lower at around six months than they would be if you were still smoking.

Tips for 6 months

Going through a period of grief and loss on the way to becoming a nonsmoker is normal. Remember everything you've gained is worth it. Missing smoking at times is a normal part of letting go for good.

Average Savings

  • $ 1825
  • $70.00 p/week
  • $304.00 p/month

9

Your health at 9 months

Your immune system is improving. You're likely to be coughing up less phlegm now.

Tips for 9 months

Take time to work out how many thousands of dollars you've saved - and what you will reward yourself with for your big milestone!

Average Savings

  • $ 2744
  • $70.00 p/week
  • $304.00 p/month

Years

1

Your health at 1 year

Your lungs are healthier and you’ll be breathing easier than if you’d kept smoking.

Tips for 1 year

Keep reminding yourself of all the good reasons you have to be a non-smoker. Review your list and update it if necessary. Let yourself feel proud of your great achievement!

Average Savings

  • $ 3650
  • $70.00 p/week
  • $304.00 p/month

5

Your health at 5 years

Within just two to five years, you've achieved a large drop in your risk of heart attack and stroke.

Tips for 5 years

Remind yourself of all the stresses you've coped with since you quit. Feel comfortable knowing you can manage anything life throws at you without ever needing to reach for a cigarette again.

Average Savings

  • $ 18250
  • $70.00 p/week
  • $304.00 p/month

10

Your health at 10 years

Your risk of cancer is lower than that of a continuing smoker! Less cancer risk means more time to enjoy the good things in life.

Tips for 10 years

Now you've very likely achieved getting smoking out of your life for good, imagine what else you can achieve!

Average Savings

  • $ 36500
  • $70.00 p/week
  • $304.00 p/month

15

Your health at 15 years

Your heart and brain will thank you as your risk of heart attack and stroke is close to that of a nonsmoker.

Tips for 15 years

If you're in the majority of ex-smokers who have been quit this long, you'll be enjoying feeling healthier as a result of your great efforts - enjoy the ongoing rewards!

Average Savings

  • $ 54750
  • $70.00 p/week
  • $304.00 p/month

20

Your health at 20 years

"Smoker? Not me!" Your risk of loss of sight from age-related macular degeneration is lower than a continuing smoker.

Congratulations!

There are now more Australians who have quit smoking than there are who still smoke - and you're one of the healthier, happier majority!

Your achievement of staying a non-smoker is significant, and likely an inspiration to those around you that quitting for good is possible - congratulations!

Average Savings

  • $ 73000
  • $70.00 p/week
  • $304.00 p/month
Calculate your actual costs
 
 

 

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