Quit Smoking Tips

Smoking Cessation

Top 5 Quit Smoking Tips Australia

To successfully quit smoking cigarettes after years of having a dependency requires determination, will power, and an understanding of the addiction and how it has served you. Most people, who have habitually smoked cigarettes and are seeking alternative approaches to successfully quit, have tried many times only to relapse. We’d like to help change this by offering food for thought in our “Top 5 Quit Smoking Tips”.

1. Stop the Excuses

To quit smoking is to undergo a real test of might. Many claim it is one of the hardest addictions to beat. There is a multitude of excuses used to delay the onset of smoking cessation. Much like someone who starts a diet, motivated from the beginning with the best of intentions,..they are then confronted by the ultimate test of willpower. A craving checks the level of commitment one has to their plan. Similarly, the smoker, once faced with their emotional and environmental triggers, can find themselves rationalising a delay in quitting. Delaying the date to quit smoking for some time in the future only subjects the body to harm further each and every day that passes. Each and every cigarette inhaled – over 7,000 chemicals. It’s insanity at its best.

If you are still smoking cigarettes and making excuses for a delay in quitting, then a reality check is in order. There is NO excuse acceptable. Not one. Your life matters. You haven’t even begun to start living yet and regardless of your age, it is never too late to start trying or to give it another go. No matter if your experience in life has been one of trauma, loss and hopelessness. People from every walk of life struggle with the addictiveness of cigarettes and you have just as much a chance as anyone to put the habit behind you and move forward. Making the decision to empower yourself toward change is a force through which you can achieve anything you put your mind to.

2. Prepare by Asking the Vital Questions

This is where obtaining either a journal or a recording device will come in handy. It is an important part of any therapy, particularly where an addiction is being addressed, to document the aspects of your life that contributed to this harmful way of life. This is where you ask the How’s, What’s, Where’s, Who’s and Why’s of your addiction to gain a better understanding of how to succeed this time around at quitting your smoking habit.

  • When did you have your first cigarette?
  • Why did you have your first cigarette?
  • How long have you smoked for?
  • Does your partner smoke?
  • Who else do you smoke with?
  • Where do you usually smoke?
  • What do you think you gain from smoking?
  • How much do you smoke a week?
  • How much does smoking cost you a week?
  • When did you last try to quit?
  • What triggered you to fail the last attempt?
  • What scares you about quitting?

Identifying what circumstances cause you to smoke: Do you typically smoke to socialise? During stressful situations, because you are bored or is it only when you consume alcoholic beverages?

Identifying who you smoke with and where: This will determine the level of determination you will need to accomplish your goals- particularly if your partner, family members, work colleagues and friends smoke cigarettes and are unwilling to quit in support of you.

Identifying times of the day that you light up: This will tell you when you need to have something ready to help you deal with cravings.

ie) When you wake up – with a coffee, After meals, During Work, Whilst Driving, Social Functions – Anytime!

Are you doing this for you? Or for them? Make sure that your justification is aligned with what is your truth. Remind yourself of the “Reality Check” – the damage it causes your body, the inevitability of disease and death. Strengthen your conviction and then move on to Tip #3.

3. Create your Game Plan – Let the Journaling Process Begin

After you have asked yourself all the right questions, your mind will be aligned with the urgency to succeed. If you still feel yourself slipping, making rationalisations that you can’t or now is not the time – go back to Quit Smoking Tips #1.

Firstly remind yourself of Why you need to quit smoking and the Benefits of quitting smoking. No matter how hard you think it is, so long as you are prepared there is a way to quit smoking which will work for you.

There are countless ways you can create your Quit Smoking Plan. Cold Turkey, though it has worked for a number of people, has the lowest success rate of all so keeping that in mind be sure that you have evaluated all of your options. You may want to give it a true drop kick and schedule in a series of services such as acupuncture and hypnosis. Might as well do it with a no holds barred kind of attitude. You will also need to consider the reality of cravings and how to alleviate the withdrawal symptoms.

Nicopharm may be able to assist you in acquiring a Prescription Only E-Liquid for use in a vaping device if that is the road you would like to take. Information regarding vaping and prescription only e-liquid may not be advertised on our public site, but if you follow the link to our registry form, upon qualifying your details, access may be granted upon approval.

Journaling is eye opening and very therapeutic for a number of reasons. It gets a lot of the mental junk you are going through – out onto paper where it can be put to rest. Within this step you should start bringing a journal with you – even if you are still smoking heavily. Jot down all the thoughts that come to you. It can be a creative free expression, or you may like to set aside a few questions each day to answer.

Mornings and evenings are highly suggested. Morning journaling gets your head clear for a productive new day. Evening journaling, just before bed, clears your head for a peaceful slumber. It doesn’t even have to make much sense and no-one has to see what you have written. Some people prefer to use digital recorders. The point being – Journal the Process and Journal your Progress. Journal your Failings. Its all a learning experience and helpful in the recovery from addiction.



4. Set the Date to Quit Smoking – Final Preparations

Cheer yourself on for making it this far. By now you should have examined the reasons for your habit, and the triggers that have made it hard for you to stop. Whether you have a traditional calendar you reference daily or you want to enter into the digital calendar you access on your devices – make that confirmed date.


Make it clear with reminders everywhere you frequent from the fridge to your screens both at work, home, on your phone.


Keep your support network informed and remember that you are only human. It is hard to quit smoking, and these are your friends and people you have there to help you keep strong. Make it known to them even before you set that quit date, that if you fail, they are not to deliver a blow to your morale. A good support network will be there for every time you fail, and every time you try again. They help you up when you fall, remind you of the wins, and they support you with getting back in line with your goals. This should not include jabs at a persons lack of willpower. Statements like “I knew it wouldn’t last”, or glares of disdain do nothing to support. This might very well be what helps you weed out your true friends from those who are of no use.


With the date set, you must ensure you have all the tools to succeed. Whatever therapy you have sought out to assist with your cravings, ensure you have an adequate supply. Enter some calendar entries aligned with the new you. Get to the beach for a swim, visit your local farmers market for some fresh veg and ensure that you have lots of quick, healthy snacks to munch on in times of need. You might want to try alternative therapies or just indulge in a trip to the spa. Some find refuge with others who are quitting cigarettes. There is a support group for so many different ailments. Certainly, those who are quitting smoking also have meet ups. If you have opted to vape, ensure your vaporiser is fully charged, you have back up parts if anything breaks, ample atomisers and e-liquid. Limit how much money you have access to.


Before the day you have set to quit, be sure that there are no cigarettes in your home, at your work desk and car. (This includes removing cigarette stubs, lighters and ashtrays.)  Some people find doing a thorough Spring Cleaning sets the wheels in motion. Make sure you have preplanned your week minimising stress where you can and get an early nights rest. This is not the time to sit on the porch and puff puff puff. Every cigarette is doing you harm – even if you plan to quit., give it a rest and get your body prepared for this new time in your life. Set all doubts aside, sleep well and have a journal ready at your bedside.

5. Quit Smoking

This is the big day. Regardless if the sun is out shining or it is as dull a day as they come,.. you are going to make this day count. The objective is to get through the day successfully, applying all you have learnt and keeping cigarette free.

Remember to Seek Support when you need it or when you are feeling weak. Reward yourself in a healthy way, how often you need to – no questions asked. This is potentially one of the hardest things you have ever done, and each day is a celebration. Be proud of your accomplishments and never let anyone bring you down or let you forget your strengths.

A Final Addendum to live by:
Pay it Forward – Help Another by Helping them Quit Smoking.