How to Stop Smoking: Dealing with Cravings

Every Australian who’s tried to quit smoking knows the feeling: that sudden, almost overwhelming urge to light up. Cravings can hit at any time, after a meal, during a stressful moment, or just out of habit. If you’re reading this, you’re probably looking for real, practical ways to manage those cravings and finally break free from cigarettes. The good news? You’re not alone, and there’s more support, and more options, than ever before.

Understanding Why Cravings Happen

Nicotine is a powerful, addictive drug. When you stop smoking, your body and brain go through withdrawal, which can trigger both physical and psychological cravings. These urges are often strongest in the first few days after quitting, but they can pop up for weeks or even months, especially in situations you once associated with smoking.

Cravings are not a sign of weakness. They’re a normal part of the quitting process. Knowing this can help you be kinder to yourself and more prepared to tackle them head-on.

What Do Cravings Feel Like?

• A strong urge to smoke, sometimes accompanied by restlessness or irritability
• A feeling that something is “missing” or incomplete
• Trouble concentrating or feeling anxious
• Physical symptoms like headaches, increased appetite, or difficulty sleeping.

These sensations are temporary. Most cravings only last a few minutes, even though they can feel much longer in the moment.

Practical Strategies to Manage Cravings

There’s no single “right way” to quit, but there are proven techniques that can help you ride out cravings and stay smoke-free.

Change Your Routine

Habits and routines are closely tied to smoking. Many Australians find that simply changing up daily patterns can reduce the power of cravings:

• Switch your morning coffee for tea, or drink it in a different spot than usual.
• Take a different route to work to avoid familiar smoking triggers.
• If you used to smoke after meals, try going for a walk or calling a friend instead.

Keep Your Mouth and Hands Busy

Smoking is as much about the ritual as it is about nicotine. Try these substitutes:

• Chew on carrots, celery, apples, or sugar-free gum.
• Sip water through a straw.
• Fidget with a pen, stress ball, or your phone
• Doodle, knit, or play a quick game on your device

Use the “Delay, Distract, Deep Breathe, Drink Water” Method

Many quit specialists recommend this classic approach:

• Delay: Tell yourself you’ll wait five minutes before making any decision. Most cravings pass in that time.
• Distract: Do something else, go for a walk, call a mate, or start a small task.
• Deep Breathe: Take ten slow, deep breaths in through your nose and out through your mouth.
• Drink Water: Sipping cold water can help reduce cravings and keep your hands and mouth occupied.

Avoid Triggers

Certain situations, people, or places can make cravings worse. If you know, you’re likely to be tempted:

• Steer clear of smoking areas, especially in the early days.
• Let friends and family know you’re quitting so they can support you (and not offer you cigarettes)
• Plan for social events, have a strategy for what you’ll do if you’re offered a smoke

Reach Out for Support

You don’t have to do this alone. Australia has a strong network of quit services, including:

• Quitline (13 7848): Confidential, non-judgemental phone support from trained counsellors
• My QuitBuddy App: Free app with tracking tools, motivational messages, and a supportive community
• Local Quit Programs: Many states and territories offer tailored support, including Aboriginal Quitline for culturally safe advice.

Medications and Nicotine Replacement Therapy (NRT)

For many people, cravings are more than just a matter of willpower. Nicotine replacement therapy and prescription medications can double or even triple your chances of quitting successfully.

Nicotine Replacement Therapy

NRT comes in several forms, patches, gum, lozenges, inhalators, and sprays. Using a combination (like a patch for steady relief plus gum or lozenges for breakthrough cravings) is often more effective than using one alone.

• Pros: Reduces withdrawal symptoms, easy to access, available from pharmacies
• Cons: May cause mild side effects (skin irritation, mouth soreness), not suitable for everyone

Prescription Medications

Two main options are available in Australia:

• Varenicline: Reduces cravings and makes smoking less satisfying.
• Bupropion: Helps reduce withdrawal symptoms
• Both are available on prescription and are most effective when combined with behavioural support.
• Pros: Can significantly increase quit rates, especially for heavy smokers
• Cons: Requires a prescription, may have side effects (sleep disturbance, mood changes)

Therapeutic Vaping as a Smoking Cessation Tool

Vaping is a hot topic in Australia, especially with recent regulatory changes. The official stance is clear: vaping is not risk-free, but for some people who have tried and failed with other methods, it may be a less harmful alternative to smoking.

What’s Legal in Australia?

• Only therapeutic vapes are permitted for smoking cessation, and these must be supplied by a pharmacist or prescribed by a healthcare professional.
• From October 2024, adults can access therapeutic vapes containing 20 mg/mL of nicotine or less from participating pharmacies without a prescription, following a consultation to ensure it’s appropriate.
• Non-therapeutic and disposable vapes are banned, and advertising is strictly regulated.

Pros and Cons of Vaping for Quitting

The Role of Behavioural Support

Medications and nicotine replacement can help with the physical side of cravings, but emotional and psychological support is just as important. Behavioural counselling, whether over the phone, online, or in person, can help you:

• Identify your triggers and develop strategies to avoid or manage them.
• Build confidence and resilience for challenging moments.
• Stay motivated and celebrate milestones

Quitline, My QuitBuddy, and local quit programs all offer this kind of support, and research shows that combining behavioural support with medical therapies gives you the best shot at quitting for good.

What About New Tobacco Laws and Products?

Australia’s tobacco laws are changing rapidly. From July 2025, cigarettes and tobacco products will lose many of the flavours and additives that make them easier to smoke and harder to quit. Packs will have stronger health warnings and more consistent packaging, making the health risks more transparent and quitting support more visible.

These changes aim to make smoking less appealing and help more Australians quit. But remember: no tobacco product is safe, and quitting altogether is always the healthiest choice.

Tips for Staying Smoke-Free

• Celebrate small wins, every craving resisted is a step closer to freedom
• Be patient with yourself; setbacks are common, but they don’t mean failure
• Build a support network of friends, family, and professionals who understand your journey
• Stay informed about your options, including NRT, prescription medicines, and regulated vaping devices 

Moving Forward

Quitting smoking is one of the best things you can do for your health, your family, and your future. Cravings are tough, but they’re temporary, and every time you resist, you’re retraining your brain and body to live smoke-free. Whether you use NRT, prescription medicines, or a mix of supports, what matters is finding what works for you.

If you’re struggling, reach out, there’s no shame in asking for help. With the right tools and support, you can beat cravings and leave cigarettes behind for good.

Resources:

https://www.tga.gov.au/products/unapproved-therapeutic-goods/vaping-hub/vapes-information-individuals-and-patients

https://www.health.gov.au/topics/smoking-vaping-and-tobacco/about-vaping

https://www.health.gov.au/topics/smoking-vaping-and-tobacco/about-vaping
https://www.tobaccoinaustralia.org.au/