Resources and services
Quitting smoking and vaping can be hard, but many people have quit and you can too.
Don’t give up, quitting might take several attempts. You can learn something from every quit attempt, which will bring you one step closer to quitting for good.
There are many resources and services available to help you give up smoking and vaping. Find the right support to help you quit successfully. You’re not alone on the journey.
- Speak to your doctor or pharmacist for support and advice on what options are available, including medications which may help to reduce withdrawal symptoms.
- Visit Quit.org.au for information on quitting methods for both smoking and vaping, and how you may feel during the quitting process.
- You can call Quitline on 13 QUIT (13 7848) for confidential free advice from professional counsellors on how to quit smoking or vaping.
- Download the recently redeveloped My QuitBuddy, a free smartphone app designed to help you every step of the way. My QuitBuddy now offers both smoking and vaping quit support and a range of new features.
Quitting methods
There are many ways you can quit smoking and vaping. Learn about some of the different methods and work out which ones might work best for you.
Nicotine replacement therapy (NRT)
NRT products aim to reduce the cravings and withdrawal symptoms that occur when you stop smoking or vaping. Used properly, NRT can make a big difference in helping you quit successfully.
Studies have shown that using 2 forms of NRT – a slow-release product like a patch to regulate your nicotine levels and a short release product such as gum or spray to manage cravings – can improve your quit success.
NRTs are available from pharmacies and some supermarkets – without a prescription. They come in different forms including patches, gum, oral sprays, inhalers, lozenges and tablets.
Some NRTs are available at a reduced price through the Pharmaceutical Benefits Scheme (PBS). Talk to your doctor about this option.
Other prescription medicines
There are other prescription medicines available through the PBS that can reduce withdrawal symptoms, including bupropion and varenicline. They work by blocking the nicotine receptors in your brain so smoking is less enjoyable.
We are still learning about how these medicines might be able to help people who want to quit vaping. Some early research shows they may have a positive effect for adults. Talk to your doctor for advice on whether they’re right for you.
Going cold turkey
Giving up smoking or vaping suddenly with no outside help or support is known as going 'cold turkey'. People who use this method rely on their own willpower to get them through the cravings and withdrawal symptoms.
While quitting cold turkey may not work for everybody, many smokers quit smoking this way. People have also successfully quit vaping cold turkey. If you want to try it, you’ll have a better chance of success with some strategies to help you through cravings.
Strategies to help distract you from a craving
Each time you resist a nicotine craving, you are one step closer to quitting. Here are some things to try:
- delay acting on the urge to smoke or vape for at least 5 minutes – it will pass
- deep breathe in and out slowly
- drink water by sipping slowly
- do some physical activity – even in short bursts
- talk to a family member, friend or Quitline counsellor
- use the My QuitBuddy app
- remind yourself why you’re quitting.
Learn more about quitting methods.
Local support
Visit Quit.org.au for information on quitting methods for both smoking and vaping, and how you may feel during the quitting process.
- ACT – Get help to quit
- NSW – Services to help you quit
- NT – Quitline
- QLD – Quit HQ
- SA – Quitting smoking
- TAS – Quit Tasmania
- VIC – Quit Victoria
- WA – Quitline WA.
