Beginning your quitting journey can be yakka! To give you the best chance of quitting, a deadly place to start is by planning and preparing to stop smoking or vaping. We compiled a list of helpful steps that can get you on the way to quitting and staying quit.
Tips to help you quit smoking or vaping
1. Understand your habits and triggers
Take the time to look at your smoking or vaping for one whole day. Notice what triggers you to smoke or vape, how you feel when you do and how you feel after. Write down your feelings or record a voice note on your phone. Learn more about cravings and triggers here.
2. Take note of your ‘why’
Write down the reasons why you want to quit smoking or vaping. Is it for your health, your mob or maybe to save some moola? It can help to include some photos of what is motivating you to quit and stay quit!
3. Set a date
By setting a date to quit, you can gradually work towards it. Try to pick a date within the next 2 weeks so that your motivation is still high and you have a better chance of sticking to your plan. It is a good idea to pick a day that you know you will have enough distractions to keep your mind off smoking or vaping.
4. Noticing signs of withdrawal?
If you have noticed any signs of withdrawal (even if your vape said it was nicotine free) speak with your doctor, pharmacist or TIS worker. They can advise if any medications are appropriate to help you stop smoking and/or vaping. You are not alone, there are lots of ways to help make your quitting journey a bit easier.
5. Facing the triggers
A trigger is a specific situation when you feel the need to smoke or a vape. Maybe there are activities or times of day that used to prompt you to smoke or vape. Prepare for these moments by thinking ahead and planning things to do instead. A handy technique to remember is to use the 4 D’s; Delay, Deep breathing, Do something else and Drink water.
6. Replacement strategies
Keeping yourself busy can help overcome triggers. A deadly way to do this is through replacing the hand to mouth action of smoking or vaping - by holding a drink and taking a sip, chewing on gum or mints, holding a pen in your smoking / vaping hand or even brushing your teeth! These are all deadly options to help you reduce your cravings and triggers.
7. Change up your routine
Another way to tackle the cravings and triggers is to change your routine. If you used to wake up and vape before starting your day, try to swap out that behaviour by taking a shower as soon as you get up, or even head out on country! If you had a smoke or vape with your morning coffee, maybe try herbal tea. In your break time you could read a book or call a mate for a yarn. This change of routine will help you delay, and hopefully break, the habit of vaping.
8. Have a yarn with an Aboriginal Quitline counsellor
Aboriginal Quitline counsellors are here to empower mob to quit smoking and vaping. They will offer support at every stage of your quitting journey. They will help you identify and manage your triggers, understand nicotine withdrawals as well as build the motivation, skills and confidence to quit and stay quit!
Please note, this information is for general use only. Please consult your health professional for further advice.
If you would like to provide feedback, please contact quit@cancervic.org.au
Last updated February 2024