How to quit smoking

Quitting tips

Quitting smoking can be challenging, but succeeding can also be one of the most rewarding things you’ll ever do. Everyone has their own strategy and different methods suit different people, but here are some tips to help you quit.

Stop-smoking tips
Here are some simple suggestions to help make quitting smoking just a little bit easier:

Work out why: Make a list of all the reasons you want to quit and stick them to the fridge, above your desk at work, or by your bed – anywhere that you’ll see them often and get the encouragement you need to stay focused.
Set your goal: What is your ultimate goal? It might be something financial (save $100 a week by not smoking) or something more lifestyle related (run a half-marathon). Whatever you choose, decide on a solid goal and, again, place it somewhere where you’ll see it every day.
Plan ahead: Set a date when you are going to quit and stick to it. Give yourself time to prepare.
Avoid temptation: If you know certain places, people or activities are likely to trigger a craving then avoid them, at least for the first few weeks of your quitting journey. Why make things more difficult for yourself?
Get Support: Ask friends and family to support your goal and perhaps ask a good friend to quit with you.
Fill the bin: Search your house for anything related to cigarettes – ashtrays, lighters and matches – and throw them away. If you don’t trust yourself or feel tempted to hide an emergency cigarette somewhere, ask a friend to come and help you.
Clean up: Give your house a spring clean and your clothes a wash – often the smell of smoke can trigger a craving, so make sure everything smells fresh and clean.
Keep busy: Smoking used to take up a lot of your time, so find something new to fill it. At work, instead of nipping out for a cigarette, take a walk around the block. Early evening can be the most difficult time, so you could decide to take up a new hobby like footy, yoga, cooking or something else that keeps your hands busy. Remember, the craving will only last a few minutes, so don’t give in.
Be careful about what you drink: Remember alcohol and coffee can be strong triggers for smoking. Try to avoid alcohol if it weakens your willpower, and limit tea and coffee to a few cups a day. Instead, opt for decaffeinated coffee, water or fruit juice.
Be aware: Keep a journal of your experiences; record the highs and lows as well as any health benefits you start to feel. When you’re feeling tempted, look back on what you’ve written; it can really help.
Plan rewards: Plan out a series of rewards at various milestones in your stop-smoking journey. They don’t have to be big; a simple trip to the movies or a massage can make you feel more positive.
Don’t be too hard on yourself: If you do slip, don’t beat yourself up about it. Giving up smoking isn’t easy and the occasional failure is inevitable. Just pick yourself up and start again; tomorrow is a new day!
Stash your cash: Save all the money you would usually spend on smoking and plan to use it for something you really want.
Get help with cravings: Consider using Nicotine Replacement Therapy (NRT) to help you control your cravings while you quit smoking. Check the NICORETTE® range of stop-smoking aids.

Your personalised quit plan
A personal quit plan from NICORETTE® will help identify your reasons for quitting, develop a clear plan of action and provide you with the right combination of smoking aids.

Related links

Ready to stop smoking?
Whatever your reason for quitting, you’re twice as likely to stop with NICORETTE® (vs. willpower
alone)² . Why not find out where to buy NICORETTE® stop smoking products or get your personalised quit plan?.

²Stead LF, et al. “Nicotine Replacement Therapy for Smoking Cessation”. Cochrane Database of Systematic Reviews 2008 Issue 3