Physical Nicotine Dependence
Repeated nicotine exposure changes how the brain responds to reward. When nicotine levels fall, the brain can signal strongly for more.
How to Quit Smoking: An Australian Step-by-Step Guide
How to quit smoking: seven practical steps
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01
Choose Your Goal and Quit Date
Decide when you want to stop smoking and choose a realistic date to begin your quit plan.
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02
Write Down Your Reasons
Record the health, family, financial or personal reasons that make quitting important to you.
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03
Identify Your Triggers
Notice the situations, routines and emotions that make you want to smoke so you can plan for them.
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04
Prepare Your Environment
Remove cigarettes, lighters and ashtrays, and make your home and car smoke-free before your quit date.
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05
Choose Support and Treatment
Speak with a pharmacist, doctor or quit-smoking clinician about the support and treatment options that may suit you.
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06
Plan for Cravings
Prepare distractions, replacement routines and support contacts before cravings or withdrawal symptoms begin.
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07
Learn From Slips and Keep Going
Smoking a cigarette does not erase your progress. Identify what triggered it, adjust your plan and recommence as soon as possible.
Is Kicko right for me?
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Quit Smoking Cigarettes
You currently smoke
Want to quit for good -
Want to Quit Vaping
You vape or use nicotine
Reduce harm or stop -
Have Relapsed Before
Tried quitting before
Feel stuck in a quit cycle -
Struggle with Cravings
Feel anxious or irritable
Struggle with cravings
Why Quitting Smoking Can Feel Difficult
Withdrawal Symptoms
Cravings, irritability, restlessness, difficulty concentrating and changes in sleep or appetite can occur while the body adjusts.
Habits and Daily Routines
Smoking can become linked to coffee, driving, work breaks, social occasions and meals, making these everyday moments powerful triggers.
Emotional and Social Triggers
Stress, boredom, alcohol and being around other smokers can prompt an urge to smoke, even after physical withdrawal begins to ease.
It Is More Than Willpower
A practical quit plan addresses both nicotine dependence and the routines or triggers connected with smoking. Professional support and treatment may also be considered when appropriate.
Understanding Nicotine Withdrawal
Withdrawal is a normal part of the quitting process. It doesn't mean you're failing - it simply means your body is adjusting to life without nicotine.
For most people, withdrawal symptoms are strongest during the first few days and then gradually become easier to manage.
Common Withdrawal Symptoms
You may experience:
- Strong cravings
- Irritability
- Anxiety
- Difficulty concentrating
- Restlessness
- Increased appetite
- Trouble sleeping
The Good News
Although withdrawal symptoms can be uncomfortable, they are temporary.
Most people begin noticing gradual improvements within a few weeks as their body and brain continue to recover from nicotine dependence.
Learn More
Click here → to learn more about nicotine withdrawal symptoms
What happens after you quit smoking?
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20 minutes
Your Heart Rate
- Your resting heart rate can begin to decrease.
- Your body starts adjusting to life without cigarette smoke.
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12 hours
Oxygen and Carbon Monoxide
- Blood oxygen levels can begin to improve.
- Carbon monoxide levels in the body begin to fall.
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Around 5 days
Nicotine Leaves the Body
- Most nicotine has left the body.
- Withdrawal symptoms may still be present as your body adjusts.
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Around 1 week
Taste and Smell
- Your sense of taste and smell can begin to improve.
- Food and everyday scents may become more noticeable.
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2–12 weeks
Circulation and Exercise
- Circulation and lung function can improve.
- Exercise may begin to feel easier.
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1–9 months
Breathing and Lung Health
- Coughing and shortness of breath may reduce.
- Everyday physical activity may become more comfortable.
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1 year
Your Long-Term Heart Health
- The risk of heart disease can fall to about half that of someone who continues smoking.
- Health benefits continue building over the following years.
Quit-Smoking Support and Treatment Options
For some adult smokers, prescription treatment may be an effective part of a comprehensive quit smoking plan.
Treatment recommendations are personalised and depend on your individual circumstances.
What Your Healthcare Practitioner Will Consider
Before recommending treatment, a healthcare practitioner may assess factors such as:
- Your medical history
- Previous quit attempts
- Your level of nicotine dependence
- Current medications and other health conditions
This helps determine whether prescription treatment is appropriate for you.
The Best Results Come From a Combined Approach
Prescription treatment is often most effective when combined with:
- Behavioural support
- Practical strategies for managing cravings
- Healthy lifestyle changes
- Ongoing follow-up with your healthcare practitioner
How Kicko Can Help
At Kicko, eligible patients can book an online consultation with an experienced healthcare practitioner to discuss their quit smoking goals and explore appropriate treatment options.
Learn More
Read more: Prescription Treatments to Help Quit Smoking in Australia →
How the Kicko Quit Smoking Clinic Can Help
Start Online From Home
Complete an online eligibility check and confidential patient intake form without needing a referral or visiting a waiting room.
Doctor Review
A doctor reviews your health information, nicotine use, medications, previous quit attempts and treatment goals.
Personalised Quit Plan
If treatment is clinically appropriate, your doctor may recommend a quit plan based on your needs, circumstances and goals.
Ongoing Clinical Support
Access follow-up support to discuss your progress, cravings, concerns and whether clinically appropriate changes are needed.
When to Seek Professional Guidance
Consider speaking with a qualified quit-smoking clinician if:
- You have tried to quit several times without success.
- Cravings or withdrawal symptoms feel difficult to manage.
- You have questions about nicotine replacement therapy or prescription treatment.
Professional support can help you understand your options and develop a quit plan suited to your health, nicotine dependence and personal goals.
Free Australian Support
Free and independent quit-smoking support is available across Australia:
- Quitline: Call 13 7848 (13 QUIT)
Quit Australia
Healthdirect quitting guidance
Australian Government quitting guidance
Latest Blog Posts
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Reaching for a vape or cigarette as soon as you wake can reflect both overnight nicotine withdrawal and a deeply learned morning routine. Learn what the timing may reveal and how to...
Why Do I Wake Up Craving Nicotine? Morning Vape...
Reaching for a vape or cigarette as soon as you wake can reflect both overnight nicotine withdrawal and a deeply learned morning routine. Learn what the timing may reveal and how to...
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Quitting Smoking Cravings: How Long They Last a...
Learn how long quitting smoking cravings last, when nicotine withdrawal peaks, what triggers urges and practical ways to manage each craving.
Quitting Smoking Cravings: How Long They Last a...
Learn how long quitting smoking cravings last, when nicotine withdrawal peaks, what triggers urges and practical ways to manage each craving.
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What Happens After You Quit Smoking?
When you stop smoking, your body begins repairing itself faster than many people expect. Some changes begin within minutes, while others continue over weeks, months and years.
What Happens After You Quit Smoking?
When you stop smoking, your body begins repairing itself faster than many people expect. Some changes begin within minutes, while others continue over weeks, months and years.
