Practical steps to help you quit smoking
Stopping smoking is one of the best choices you can make for your health. Take your first step towards quitting today!
The benefits of quitting smoking
Quitting smoking could be one of the best things you can do for your own long-term health – and for the people closest to you.1
20 MINUTES AFTER QUITTING
Your heart rate and blood pressure drop.1
12 HOURS AFTER QUITTING
Carbon monoxide levels in your blood drop to normal.1
2 TO 12 WEEKS AFTER QUITTING
Your circulation improves and your lung function increases.1
1 TO 9 MONTHS AFTER QUITTING
Coughing and shortness of breath decrease.1
1 YEAR AFTER QUITTING
Your risk of coronary heart disease is half that of a smoker's.1
5 YEARS AFTER QUITTING
Your stroke risk is reduced to that of a non-smoker (5 to 15 years after quitting).1
10 YEARS AFTER QUITTING
Your risk of lung cancer is about half that of a smoker's, and your risk of cancer of the mouth, throat, oesophagus, bladder, cervix, and pancreas reduces.1
15 YEARS AFTER QUITTING
Your risk of coronary heart disease is the same as a non-smoker's.1
Start your quitting journey using these five steps2,3
Always speak to your doctor when considering changes to your lifestyle.
Step 1: Set a date
Choose a specific time and date to quit - and stick to it.
Step 2: Identify your reasons for stopping
Think about your motivation for giving up smoking. Focusing on why you want to stop smoking can help you stay on track when the road gets rocky.
Step 3: Avoid temptation
Think about the times you smoke. Are there certain situations or emotions that urge you to smoke? These can be anything, but common examples are:
- Drinking your morning coffee
- Socialising
- Work breaks
- Boredom, stress or anger.
Once you’ve identified these triggers, brainstorm how you’re going to manage these situations without smoking.
Try to get rid of anything that reminds you of smoking (such as ashtrays or lighters) or use other things to keep your mouth and hands busy – use a stress ball, keep some beads on you to fiddle with or chew sugar-free gum.3
Step 4: Establish a support network.
- Tell your friends and family that you’re quitting. Let them know your plan and how they can best support you on your journey.
- Reach out to your doctor or pharmacist if you need help managing cravings. They can advise you whether a nicotine replacement therapy is right for you. There are chewing gums, oral sprays and skin-adhesive patches available at your local pharmacies and major supermarkets.
Step 5: Reward yourself
Rewards can be motivating - why not promise yourself a treat using the money you have saved from not buying cigarettes?
But remember don’t be too hard on yourself. Quitting is difficult and relapses can happen. Some smokers make as many as 30 attempts before they successfully quit.4
If you are a current or past long-time smoker and haven't already discussed this with your specialist, it is important that you do so. Your specialist will determine if RINVOQ treatment is appropriate for you.
Help is available
The first, and often the hardest step is to decide you want to quit smoking. Once you come to that decision, there are many different ways to help you achieve your goal.
- Speak up – Let your doctor and pharmacist know about your decision to quit smoking and find out how they can help
- Get your friends and family on board – Make your support network aware of why you are quitting so they can encourage you
- Seek advice – Take advantage of free online resources that can help you make a plan and receive more information from a trusted source
- Use technology - Download the My Quit Buddy app
- Don’t do it alone – Find a group of like-minded people near you to share your journey with or call Quitline on 137 848 between
8 am – 8 pm Monday to Friday to talk to a counsellor about quitting.
References: 1. World Health Organization. Tobacco: Health benefits of smoking cessation. Available from: who.int/news-room/questions-and-answers/item/tobacco-health-benefits-of-smoking-cessation Accessed: August 2025. 2. Your quit vaping plan. Available from: quit.org.au/articles/your-quit-vaping-plan Accessed: August 2025. 3. Australian Department of Health, Disability and Aging. Make a quit plan. Available from: health.gov.au/topics/smoking-vaping-and-tobacco/how-to-quit/make-a-plan Accessed: August 2025. 4. Australian Department of Health, Disability and Aging. What quitting feels like. Available from: health.gov.au/topics/smoking-vaping-and-tobacco/how-to-quit/what-it-feels-like Accessed: August 2025. AC-005092-00. AU-RNQ-250062. August 2025.