1. Get support

Taking the first step to quit smoking takes a lot of willpower, but staying smoke-free can be tough when you’re on your own. 

It’s easy to throw in the towel during those rough moments when cravings hit hard, but you have the power to push through the day with a bit of help from the people who care about you. 

If you’re not yet sure how to find the support you need, here are a few ideas to consider:

  • Talk to your family and friends about what you’re going through. They care about you, so don’t hesitate to ask for their support. The first few days of quitting smoking are usually the toughest, so it’s important to surround yourself with people who can help you through this challenging time. 
  • Consider seeking counselling through Quitline at (13 78 48). Professional advice can help you during tough moments and keep you focused on your goal to quit smoking. 
  • Follow Smokefree on social media. You’ll find new quit-smoking articles popping up every few days, which can keep you motivated and help you feel confident about your decision to quit.

2. Distract Yourself

Your mind can be your worst enemy when it comes to nicotine addiction, so keeping it busy is key to resisting the urge to smoke. Here are some healthy, non-addictive activities you can try:

  • Working out at home or hitting the gym
  • Going out for a walk or a jog
  • Drinking lots of water
  • Chewing gum or lollies (in moderation)
  • Catching a film at the cinema
  • Tossing a footy around
  • Hanging out with non-smoking friends

3. Avoid your triggers

When you smoke, you associate certain things, feelings, and people with your smoking. On your quit day, try to stay away from things that make you want to smoke.

Here are some important things you should do today:

  • Throw away your cigarettes and anything smoking-related. Get rid of anything that reminds you to smoke, if you haven’t already. Don’t put it away – throw it away.
  • Make sure your clothes are freshly washed. A jacket that smells of cigarettes is not going to help today, so make sure you throw it in the wash.
  • Change up your routine. If you smoke with your morning coffee or on your breaks, change things up today and avoid any people and places that would ordinarily trigger you to smoke.

4. Stay focused

Quitting smoking isn’t one day at a time – it’s one cigarette at a time. If you smoke 20 cigarettes a day, you’ve only had a successful day once you’ve skipped your 20th cigarette.

Ensure you approach quitting with both feet in. It’s easy for your brain to convince you that sneaking a cigarette is okay because you haven’t had one all day. Your brain is addicted to cigarettes, so try not to listen to its advice in respect to smoking.

The most important thing on your quit day (and every day after) is that you don’t smoke at all.

You need to set a precedent to show yourself that it’s possible. But if you do slip up, try not to get too disheartened. Instead, work out what made you slip up so you can avoid this from happening next time.

Click here to learn more about slips & relapses.

5. Treat yourself

Quitting smoking can be a difficult process, and getting through your first day without smoking is definitely something to be celebrated. It’s important to recognise your achievements.

As you’re now on track to save thousands of dollars a year, you can consider:

Make sure you really consider that these pleasures are only possible due to your hard work and dedication to quitting smoking, and you may not have had these experiences otherwise.

6. Stay positive

Don’t think of quitting as a permanent thing. You may be quitting right now, but soon you’ll be an ex-smoker with quitting in the past. Take it one day at a time and really focus on how much easier each day becomes.

You’re on the right track to a better and healthier life, for you and your loved ones.

Stick with it.