We all have different reasons for quitting smoking or vaping. Discover your reason.
Why quitQuitting is a journey and, with the right plan and support, you can achieve your goal.
How to quitQuitting can take practice. Keep up your quitting journey to break free from smoking or vaping for good.
Staying quitTalking to someone about quitting can be challenging, but with the right information you can help them take positive action for their wellbeing.
Helping othersSpeak directly with a trained quit counsellor. Our team are available to provide confidential and free support, a quit plan tailored just for you, and answer all your questions.
Call 13 7848Access our comprehensive suite of tools and tactics designed to help you quit smoking successfully. From quit plans to cost calculators, find the support you need on your journey to becoming smoke-free.
Looking to contact Quitline? Find the way that's comfortable for you.
Last updated May 2024
Read time 3 minutes
Research shows that even low levels of smoking can cause the full range of smoking-related health risks.
If you smoke 30 - 60 cigarettes a month, you are twice as likely to die early than someone who has never smoked. Even if you ‘only’ smoke 6 – 10 cigarettes a month, you have an increased risk of early death.
Compared with someone who has never smoked, if you smoke between 15-90 cigarettes a month, you:
are 80% more likely to die earlier
are 70% more likely to die of heart disease
have almost six times the risk for dying of lung cancer
have over three times the risk for dying of lung disease.
On average, people who smoke on some days lose about five years of their life, compared to people who never smoked.
Besides, each cigarette raises your blood pressure and your heart rate, makes your blood stickier and restricts the oxygen available to your lungs, organs and muscles. There is no safe level of smoking.
The good news is that stopping smoking reduces your risk!
If you smoke occasionally, or one or two a day, you’re more likely to be habitually addicted to smoking rather than nicotine addicted. This doesn’t necessarily mean it is easy to quit – we understand that the habit is powerful, and the cigarettes you smoke are likely your favourites.
Here are some tips to help you beat the temptation of social smoking:
Keep your hands busy: still take your breaks and chat with friends, but keep those hands busy: worry beads, stress ball, bracelet, watch, coin, water bottle.
Make changes: in the first weeks of quitting, avoid social gatherings, go easy on the alcohol. Drink water between alcoholic drinks – baby steps.
Set a quit date: quitting can feel tough no matter how many cigarettes you're smoking. The same steps apply: do the prep. Set a quit date. Use the 4Ds (delay the cig, deep breathe, drink water, do something else). Celebrate the milestones.
Speak with Quitline 13 7848: Quitline counsellors understand the particular difficulty occasional or social smokers can have with stopping smoking. There are many ways to get in touch with Quitline 13 7848.
Speak directly with a trained quit specialist. Our counsellors are available to provide immediate support, personalised quit plans, and answer all your questions.
Get in contact with Quit
You’re more likely to be triggered if you socialise with people who smoke or vape.
