Australians who want to quit smoking or vaping are being encouraged to start with a clear plan and seek support, with new guidance outlining practical steps to manage cravings and reduce relapse.
The advice begins by acknowledging that deciding to quit is a major step. “Congratulations! You’ve already taken the first step,” the guide states, describing the decision as one that can bring “better health, freedom from nicotine dependence, and money saved.”
Those unsure where to begin are advised to create a quitting plan before their official “Day One”. The guide says preparation can make the process feel more manageable. It recommends setting a specific quit date, speaking with a doctor or pharmacist about available methods, and identifying personal motivations for stopping. “Write down your personal motivation for quitting; whether it’s for your health, your family, or to save money,” it states.
People are also encouraged to identify triggers that prompt them to smoke or vape, such as stress or social settings, and to calculate potential financial savings using the Quit.org.au calculator.
Tracking patterns through a quit diary is another suggested step. The guide recommends recording “the moment: Date and time of the craving”, “the context: What were you doing? (e.g. driving or finishing a meal)”, “the mood: How were you feeling? (e.g. stressed or bored)”, and “the intensity: Rate the craving from 1 to 10.” It notes that understanding triggers “doesn’t make the cravings disappear, but it can help you plan how to cope with them.”
To manage urges, the guidance outlines the “4 Ds” approach. It advises people to “Delay acting on the urge to smoke or vape: Wait a few minutes, the craving will decrease.” It also recommends taking a “Deep breath: Take three slow deep breaths to help calm your nervous system”, to “Distract: Shift your focus to a hobby – such as exercising or reading”, and to “Drink water: Sip slowly and savour the taste.”
The guide acknowledges that setbacks can occur. “Progress isn’t always a straight line and that’s okay,” it states. “If you experience a setback, view it as a learning experience.” It adds that for some, “it may take several attempts to quit successfully,” and that “Each attempt gives you valuable information about what your triggers are and which tools work best for you.”
Support from others is highlighted as a key factor. “Research shows quitting is easier with support,” the guide says, encouraging people to seek help from a friend, family member or ‘quit buddy’. It advises people to remember their reasons for quitting and to stay focused on their goal.
Professional support options are also outlined. “Speaking with a health professional. Your GP or pharmacist can advise if any medications are appropriate to help you stop smoking and/or vaping.” The guide points to the MyQuitBuddy app for support on the go and encourages people to call the Quitline on 13 78 48 to speak with a trained counsellor. “If you prefer to speak in a language other than English, simply request an interpreter when you call,” it states, adding that an interpreter will be arranged so a counsellor can help build a personalised quit plan.
Further information is available through Quit.org.au and health.gov.au/GiveUpForGood.
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