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We know that physical distancing can increase people’s feelings of worry, stress and anxiety. But it is possible to make physical distancing work for you.  Without the common triggers to smoke like after-work drinks, or a Sunday session at the pub, people who want to quit can begin creating new routines, taking the first step towards a life without smokes.

Now is the perfect time to quit.

We’ve pulled together all the information and resources you need to help you make a quit attempt, identify and manage your triggers, tips to help you relax and distract yourself when the cravings hit, advice on NRT – as well as stories from people who have quit for good.


To give yourself the best chance of preparing to quit, and staying quit, chat with one of our qualified Quitline counsellors on 13 7848, Mon - Fri, 8am - 8pm, or request a call back. Quitline is an inclusive and culturally safe space for all, including the LGBTIQA+ community. Aboriginal Quitline counsellors are also available, and we have an interpreter service for people who speak a language other than English.


Why quit?

As soon as you stop smoking, your body starts repairing. Find out about all the health benefits of quitting here.

Know your triggers and plan for them

Knowing what your triggers are helps you plan how you can manage them without reaching for a smoke.

Recognising your triggers
Ever noticed how certain things trigger your smoking? There may be specific situations which make you crave a cigarette. Once you have worked out what your triggers are, you can use strategies to avoid or overcome them.

Smoking and drinking
Most people crave alcohol when they are smoking, and crave cigarettes when they are drinking. Why is this?

Slip ups
Slip-ups are a common part of quitting for most people. Treat it as a sign that you need to revise your quitting strategy. Try not to waste your energy on self-blame.

Managing your physical and mental health

Feeling stressed or anxious is a normal response to challenging circumstances. There are healthy ways to ease anxiety without reaching for a cigarette.

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

Mindfulness/distraction
Practical tips on how to distract yourself and create new routines in order to stop smoking, from people who've done it!

Managing stress
We all get stressed and we all have different ways of dealing with it. If you smoke, it's tempting to have a cigarette when things are tough. Try these strategies next time you're stressed out and craving a smoke.

Changing your habits instead of smoking

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

If you’re like most smokers, smoking is a huge part of your life. It’s common to feel nervous about giving it away. Here are some tips for building confidence.

5 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.

Stories from people who have quit smoking

Nicotine replacement therapy - find what works for you

There are many quitting options and methods out there. Research show that the most effective way of stopping smoking is to use a combination of nicotine replacement therapy (NRT) and support from a quit counselling service such as Quitline. So how do you decide what NRT is best for you? Watch the video and read below to learn more about the different types of NRT: nicotine patchesgummouth spraylozenges and inhalator.

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9 things you'll gain from quitting

Read about some of the benefits you'll get when you kick the habit.

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Getting ready to quit?

Are you quitting smoking for the first time, or having another crack at it? Here are some tips to help you quit for good!

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Declan's story

Smoking started as a social habit for Declan. When he realised he was reaching for a cigarette when he was alone, he decided to quit for good. Watch his story for tips on finding the right support to kick the habit.

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Livo's advice to smokers trying to give up the smokes

Livo’s family, friends and footy kept him motivated to quit smoking. Watch his story to find out the strategies he used to quit for good.

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How Davina quit smoking

Breaking the small habits that triggered her cigarette cravings, helped Davina quit for good. Watch her story for tips on how you can do the same.

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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.
Quit Specialists are trained to listen carefully to you to help meet your needs.


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