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The 5 things you can do to maximise your chances of quitting

For your best chance of stopping smoking for good, know what you’ll gain and have a clear plan that suits your lifestyle.

1. Use our cost calculator to work out how much you’ll save

If you smoke 13 cigarettes a day, you’ll save at least $170 every week. That’s over $9,000 a year! What could that mean for you? A much-needed holiday, new furniture, new car, or a little extra breathing space in the budget? Use this knowledge to set rewards and goals.

2. Understand your triggers

What causes you to crave a cigarette? Perhaps you reach for one when you’re feeling stressed, having coffee, during tea breaks or when another driver’s cut you off. Knowing your triggers helps you plan how you’ll overcome them

3. Consider using the nicotine replacement therapy (NRT) and Quitline 13 7848 together 

Smoking is about more than nicotine addiction alone. Usually, a combination of nicotine addiction plus certain situations, thoughts and feelings keeps us smoking. Quitting is about dealing with the nicotine addiction as well as those emotional or situational triggers. 

That’s why using nicotine replacement therapy (NRT) as well as chatting with a Quitline counsellor is more likely to help you quit and stay quit. 

NRT helps you overcome your nicotine addiction while the Quitline helps you create a plan to deal with your other triggers.

You can chat to Quitline or your health professional about which types of NRT are right for you. It’s also good to know that some types of NRT such as patches, gum and lozenges, will cost you less if you purchase them with a script from your GP.

What to expect when calling Quitline

4. Tell your friends

If smoking is a social activity for you, work out how else you can catch up with your friends. Quitting with a buddy, if possible, can also help.

5. Use Your Quit Plan

Our free Your Quit Plan tool steps you through developing a plan for quitting that is tailored to you and your lifestyle.

Last updated January 2022.

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Tips for others

Watch Graham's Story and Read Tips on Quitting

Graham's Story

What started as a tickle in his throat progressed to Graham having to endure months of brutal treatment involving daily doses of radiation and the strongest chemotherapy available.

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Understanding emotional triggers

Do you smoke when you’re stressed, excited or bored? Emotions can trigger cravings.

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3 ways to tackle your triggers head on

Did you know that the things we do, the people we see, the places we go and the way we feel can make us want to smoke?

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Explore other support options

There are a range of support options available to help you quit.

Free Quit Support

Calling the Quitline increases your chance of quitting successfully.
Quitline counsellors are trained to listen carefully to you to help meet your needs.

Free Tools