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.
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Last updated April 2025
Read time 3 minutes
They've been provided by people who've quit!
"I started having hot water with lemon each morning instead of tea or coffee and made myself have a shower as soon as I woke up, no matter what. These little things help because they remind you that you are living/about to live a different kind of life. A better life. You can do it!" - Peta
"I prepared myself mentally by telling myself that if I felt like a cigarette, I would give in only after 20 seconds and then another five seconds and so on. Seconds turned into minutes, minutes into hours. You get the picture." - Keith
"This might sound weird but I ate pumpkin seeds every time I felt like having a cigarette, it helped me forget about going out for a cigarette and also kept my hands busy. I quit cold turkey and re-learned how to do things like have a coffee without a cigarette." – Jane
We also asked a couple of our Quitline counsellors for their best tips on how to work your way through a craving or relax your mind and body during a stressful time.
Create a new downtime distraction by eating a piece of fruit that keeps your hands busy – an orange, grapefruit or mandarin for example, take a bit of time to peel.
Why you should do it
Touch can help to regulate your immune system. It also leads to the release of a hormone called oxytocin, which can lower stress levels.
How to do it
Pat your pet, give yourself a head massage or rub in some fragrant hand or body cream.
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
Changing your morning routine can help.
Try not to act on cravings immediately.
Give yourself a task to stay busy.
Keep your hands busy to help mange cravings.
