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Congratulations on deciding to quit! With a few things in your toolbox - like good planning and support – you’ll be able to manage the first few days and quit the smokes or vapes for good.

Set up for success

To set yourself up for success in the first few days and weeks:

Yarn with an AQL counsellor

We’re here to support mob throughout the quitting journey. You’ll work with the same AQL counsellor the whole way through. We bring our ways and traditions of yarning into the counselling to help you plan for things like cravings and triggers, and to support you through what you might be feeling and thinking.

Meet the Aboriginal Quitline counsellors

Understand what makes you want to smoke or vape

Work out what situations make you want to smoke or vape – like having coffee, drinking alcohol, driving, stress, or social gatherings - and plan how to manage them ahead of time. AQL counsellors can help you do this.

Learn more about cravings

Talk to your doctor or pharmacist

Your doctor or pharmacist can advise if any medications are appropriate to help you stop smoking and/or vaping. If you’re quitting the smokes, research shows the best way to quit is by using NRT and yarning with a Quitline counsellor.

Learn more about NRT

Cope with cravings

In the first few days or weeks, you may have strong cravings. A craving will usually fade in a few minutes. As the days pass cravings will occur less often. They will grow weaker until you’re not thinking of smoking for days, then weeks, then months at a time.

Tips to help get through cravings in the first few days:

  • Keep motivated by reminding yourself of why you chose to quit.

  • Work out how much money you’ll save from quitting!

  • Keep busy with lots of distractions.

  • Make changes to your routine. For example, if you always have a smoke while drinking coffee first thing in the morning, swap your first cuppa with tea.

  • Lean on your non-smoking friends or family to distract you and keep you motivated.

  • Remind yourself you’re getting closer to being healthier and free of smoking or vaping dependence!

Practise the 4Ds

  1. Delay acting on the craving for 5 minutes and it will usually pass.

  2. Deep breathe to promote a calm and relaxed feeling.

  3. Drink water to help flush out toxins and chemicals.

  4. Do something else, to distract your mind and body.

AQL 4 Ds

If you have a slip-up

Slip-ups are common. Keep up your quitting journey. Think of a slip-up as an opportunity to learn and build your quitting skills. What drew you to it? What can you do to cope the next time?

Proud Aboriginal woman

“When you’re givin’ up you have to stay away from the people who smoke… I found when I gave up, some people wanna give you up too, coz they start gettin’ jealous of ya.”

Launa, Proud Aboriginal Woman

Listen to the podcast

If you go back to smoking or vaping

Quitting is a journey, one that can have ups and downs. It can take practice. Most people try several times before they quit for good. Every attempt is an opportunity to learn and grow the skills you need to quit for good. Each try can help you better prepare for the next. Never quit quitting! Learn what to do if you go back to smoking or vaping.

Please note,this information is for general use only.  Please consult your health professional for further advice.

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Last updated February 2024

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