Quitting smoking can be hard. Most people who quit make numerous attempts. With each attempt you get a little closer to quitting for good.
Started smoking again? Relapse is a normal part of stopping smoking. In fact, research shows people try up to 30 times before quitting for good.
Be proud of yourself for going smoke free, even if only for a few days. Every cigarette you didn’t smoke is a win – a moment when you beat the habit and the addiction.
If you feel ready to try quitting again then go for it! If not, work on rebuilding your motivation and give it another go when you’re ready. But remember, there’s no such thing as the perfect time to quit!
Getting your motivation back
What made you want to quit? Was it family, money or your health? Go back to your original reason and think about why it is so important to you. You might want to write it down and keep it in your wallet/ purse or put it on your fridge as a reminder for when things get tough.
Do you need more assistance? Because it’s out there!
Did you try quitting cold turkey last time, or using a patch or spray? There are lots of nicotine replacement products as well as medications that can help take the edge off cravings and withdrawal symptoms – so if one didn’t work, don’t worry, there are other options to try. Did you know the best way to quit is to use nicotine replacement products or medications as well as talking to a Quitline counsellor? Or request a Quitline callback.
Each time you quit, you learn more and become better at it. Do any of these common scenarios look familiar to you?
Scenario 1: "I gave-in to constant, strong cravings or felt restless and irritable."
Try: Nicotine replacement therapy (NRT) products or quitting medication can take the edge off these cravings. If you are using these products, check that you’re using them correctly and for nicotine replacement products, using enough. See also managing the first few days .
Scenario 2: "I was stressed out, I really needed a smoke!"
Try: Managing stress is a challenge. Deep breathe, walk, meditate, drink water, get a massage, be kind to yourself and use your savings to do something you enjoy.
Scenario 3: "I allowed myself to have one, and now I’m back smoking."
Try: See yourself as a nonsmoker and find something to keep the hands busy.
Scenario 4: “I was gaining weight so I started again”
Try: We have plenty of tips to help manage your weight while quitting.
So where to from here? It’s up to you – but remember when you feel ready, Quit is here for you.
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.