Reaching out for support from friends and family can help maximise your chances of staying quit.
Prepare for the first few days of being quit by reaching out for support and making a plan for risky situations. That's three key steps towards being quit for good!
1. Prepare for the first few days
On the night before quitting, do a cigarette and/or vape detox. Throw out your cigarettes and vapes and get rid of your ashtrays, vape pods or other related accessories. You might want something healthy to snack on throughout the next day so buy a dip, chop up some veggie sticks and have a bottle of water handy.
The next day, the urge to smoke and/or vape may be there. Just remember: cravings don't last.
Look at each craving as a five-minute window to fill. Brush your teeth, grab a glass of water, go for a walk around the block. Many people find that feelings of nicotine withdrawal are gone within two to four weeks. If they are lasting longer and they bother you, talk to your doctor, pharmacist or Quitline about it.
How to deal with the first few days
2. Reach out for support
There are lots of supports available to help you quit and stay quit. You don't have to do it alone!
Quitline 13 7848 - Quitline counsellors can offer you free advice and support to help you stop smoking or vaping for good. They will find quit strategies that work for you. They'll help you build and keep up your motivation, create a plan that works for you, and guide and encourage you along the way. Quitline counsellors can also support you if you are using vapes to stop smoking. See the many ways to contact Quitline:
Ways to get in touchYour doctor or pharmacist - Your doctor or pharmacist can discuss ways to help you quit. They can advise if any medications are appropriate to help you stop smoking and/or vaping. See What to ask your GP
Friends and family - Having the support of friends and family can make a difference. They can be a shoulder to lean on, and be there to cheer you on. This guide on helping loved ones break free from smoking or vaping can help them help you.
The Quit website! - You'll find interactive tools like the Tips & Tactics and lots of articles, as well as stories from people who've quit.
3. Plan for risky situations
Drinks, parties, socialising – great fun, but they can be challenging while you're trying to quit. Prepare for the situations when you would usually smoke or vape. See how to deal with friends who smoke or vape
Some people find they want to smoke more when they drink alcohol. Try not to drink alcohol for the first couple of weeks, or cut back on drinking. If you're catching up with friends who smoke or vape, take along some gum to chew. If a craving comes up, grab your phone and bust out a high score on a game. If it gets too hard you can always call a cab.