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Managing crisis

A funeral, sudden bad news, a major argument with someone or a relationship breakup are each examples of scenarios that can bring on smoking thoughts. They can make you feel like the normal rules don’t apply.

Think of these smoking thoughts as memory flashes. Resist the temptation and the urges will pass. Your mind is experiencing stress and is remembering that you used to have a cigarette to temporarily “manage” the situation. But that was an old (and flawed) way of coping. Giving in to the “just one” thought notoriously leads right back to that old habit you’ve worked so hard to free yourself from.

Remind yourself of the benefits of quitting and of the smarter and healthier ways you’ve managed stress in the short term (e.g. deep breathing, muscle relaxation, mindfulness).

Set up an out-of-the-blue stress plan - your own personal emergency strategy. For example, ask a good friend if you can call them (day or night) if a disaster strikes, or phone Quitline or Lifeline for support.

Coaching Selection Guide

Coaching options are below. Click "View details" for more information. Choosing the Best Way to Quit will also provide more details about the best quitting options.

Method Respected Provider Level of Support Cost Availability Personal Style Tips
Yes You can choose low, medium or high Cost of a local call (except on mobile phones) Available by phone Monday to Friday 8am - 8pm. People who like talking on the phone, like one-on-one contact and want strong support
Call the Quitline before you quit. Your chances of quitting are better if you speak with an advisor several times. You can also join the Quitline's callback service. The most effective way to quit is to combine Quitline with either a nicotine replacement product or quitting medication.
Yes Medium Cost of Internet access Constant People who prefer using a computer
Use QuitCoach several times while you are quitting. One of the most effective way to quit is to combine QuitCoach with either a nicotine replacement product or quitting medication.
If you're unsure, call the Quitline. Or order a Quit Pack here. Low Varies, often free Constant People who like to read and learn alone and people who prefer using a computer without much support
Practise the suggested exercises. Also, does this method offer realistic success rates? (Be very cautious if the number claimed is more than 50%.) Is the support offered by a well-known, respected organisation/publisher? Does the author have special training to help people quit smoking? Do you understand what you will be doing? Do you have to do any work? (Be cautious if there is a claim that you can quit without having to do anything!) Is it costly? (The more you pay, the more you need to check the credibility of the service.)
See registered health professional who is trained in helping people quit smoking. High Varies Usually at set times and locations People who prefer a one-to-one contact and want to talk to an advisor at scheduled times.
Check the advice covers problem solving and skills training, such as recognising smoking triggers and planning for risky situations. Also, does this method offer realistic success rates? Be very cautious if the number claimed is more than 50%. Is the support offered by a well-known, respected organisation? Does the practitioner have special training to help people quit smoking? Is the number of sessions too high or too low? (Be wary of anyone claiming high levels of success in less than four sessions.) Do you understand what you will be doing? Do you have to do any work? (Be cautious if there is a claim that you can quit without having to do anything!) Is it costly? (The more you pay, the more you need to check the credibility of the service.)