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Every step forward counts: expert tips for quitting smoking and vaping. Learn how to navigate your quit journey and find support to give up for good.
Reclaim your health with proven strategies for a nicotine-free life.
By Elizabeth Habermann
Updated May 7 2026 - 1:57pm, first published 1:40pm
In partnership with the Australian Government
Quitting smoking and vaping looks different for everyone, but it often starts with a common thought: "It's time I made a change for the better." For many who are on their way to quitting or have already quit, making the decision to take the first step is a defining moment in their journey.
"Often people tell us that finding that resolve within themselves, that moment when they know they really want to quit, and putting in steps to do so, can represent a significant milestone towards quitting," Quit director Rachael Andersen said.
Ms Andersen has spent her career in public health, joining Cancer Council Victoria in 2023 to lead Quit. Committed to helping people live healthy lives and counter the tactics of the tobacco industry, she shares strategies to help navigate the quitting process.
Where to start
The early stages of quitting can feel overwhelming, but being prepared and creating an environment that supports your goal is key.
"Pick a date where you have mental space and not too many stressors. Prepare by removing any cigarettes, vapes or tobacco in your house and also the other things like ashtrays or lighters from your surroundings," Ms Andersen said.
It can be helpful to tell a few trusted loved ones your chosen quit date so they can offer support.
As part of this process, you can build a free, personalised plan using the online tool 'My Quit Plan'.
Find your way
There are many ways to approach quitting, and often a combination of methods is most successful.
"Many people who call Quitline tell us they've quit cold turkey by stopping suddenly, while for some it may be cutting down before they eventually quit," Ms Andersen said.
Evidence shows the most effective way to quit involves a combination of behavioural counselling such as Quitline, and nicotine replacement therapies (NRT). NRT products, like long-acting patches and shorter acting gum or mouth spray, are proven to help reduce nicotine cravings and can ease withdrawal symptoms.
A Quitline counsellor, your doctor or pharmacist can advise on what might work best for you.
Start your journey with support
Having the right support increases the chances of quitting for good.
Whether it's expert advice from a Quitline counsellor, your doctor or pharmacist, or digital tools available 24/7 via the My QuitBuddy app and quit.org.au, tailored support is available every step of the way.
"You are absolutely not alone on your quitting journey," Ms Andersen said.
"Our Quitline counsellors are experienced at helping people. We have youth counsellors, Aboriginal Quitline for mob, translation services available and Quitline is an LGBTIQA+ safe service."
Whatever your approach, support services can help you manage cravings and build a plan that works for you.
Don't be afraid to lean on friends and family. They can help you create new routines to replace old behaviours and by knowing your goals, they can offer further support by not vaping or smoking around you.
Be prepared for the cravings
Nicotine is a powerful, addictive drug. So it's no surprise that nicotine cravings are common and can often persist for weeks and even months after quitting. While they can be intense, these cravings won't last forever and become less frequent over time.
Cravings can also be tied to everyday routines, like morning coffee, work breaks or socialising with friends. By identifying key moments when you used to smoke or vape, you can find strategies to navigate them.
"Being prepared is key. Perhaps you swap coffee for herbal tea in the morning, do a crossword or online game to relax when your shift is done, or meet friends somewhere other than the pub for the first few weeks when you're quitting," Ms Andersen said.
"Some people tell us having a fidget toy is helpful to keep their hands busy. And nicotine replacement therapies can also help in the moment of intense craving."
Every attempt gets you closer to quitting
Quitting often takes multiple attempts.
It's important to view these attempts as learning opportunities, not failures. Slipping up doesn't erase progress.
Each nicotine-free moment strengthens new habits and weakens old ones. It also helps you learn what works and doesn't work for you.
"Just remember, each attempt gets you closer to quitting," Ms Andersen said.
Celebrate your wins
There is no right or wrong way to quit. The best approach is finding what works best for you, while recognising every success - no matter how small.
"Any progress is still momentum, and celebrating your wins is important to stay motivated to ultimately quit," Ms Andersen said.
"There are lots of reasons to feel proud of yourself for quitting and reminding yourself of the reason you quit can help you stay motivated."
Give up for good
"Quitting smoking or vaping is one of the best things you can do for your long-term health," Ms Andersen said.
With many immediate and long-term benefits to look forward to, it's never too late to take the first step toward a nicotine-free life. There is more support available than ever before with a wide range of updated resources and services designed to help you quit smoking and vaping. You can:
- Talk to your doctor, pharmacist or other health professional about the different options available, including medications that can help reduce cravings and withdrawal symptoms.
- Call Quitline on 13 7848 for confidential free advice and support from professional counsellors.
- Visit Quit.org.au for tips, strategies, and information on what to expect during the quitting process. Use the cost calculator to see how much money you could save by quitting.
- Download the free and newly updated My QuitBuddy app to access tools, quit tips and reminders to overcome cravings and stay on track.
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