There are several ways to quit smoking, including going ‘cold turkey’ (stopping suddenly), gradually cutting down on cigarettes, using nicotine replacement therapy (NRT), taking prescription medicines, and getting professional support and counselling. FIND A HEALTH SERVICE — The Service Finder can help you find doctors, pharmacies, hospitals and other health services. You can also increase your chance of successfully quitting smoking by changing your smoking-related routines and behaviours. This might include: identifying and avoiding situations that will trigger your desire to smoke distracting yourself with new activities finding a support system among friends and family or a support group reminding yourself of the benefits of quitting smoking Quitting smoking ‘cold turkey’ Quitting smoking suddenly, by yourself, without any support or outside help is known as going ‘cold turkey.’ This method requires a lot of willpower and mental strength to manage cravings and withdrawal symptoms. Although this is a common method, it is less effective than using nicotine replacement therapy (NRT) or other quitting medication. Gradually cutting down to quit Gradually cutting down means slowly decreasing the number of cigarettes you smoke every day, until you have quit completely. It is a good way to start if you’re not quite ready to stop smoking right now. You can gradually cut down smoking by increasing the time between cigarettes or the number of cigarettes you smoke each day until you reach your target quit date. Nicotine replacement therapy (NRT) NRT provides small, measured doses of nicotine to help decrease your physical withdrawal symptoms without the dangerous chemicals found in cigarettes. This can help you in your journey to quitting smoking successfully. NRT is available from pharmacies and some supermarkets and is found as patches, gum, nasal and oral sprays, inhalers, lozenges or tablets. Using a combination of 2 different forms of NRT is often more effective in helping you stop smoking. For example, you can use a patch, which gives you a slow, steady dose of nicotine, in combination with an NRT gum or spray that gives you a quick release of nicotine to help you when you feel a sudden craving. Speak with your pharmacist or doctor to determine which methods will work best for you and how to use them effectively. Prescribed medicines for quitting smoking There are other medicines, available on prescription from your doctor, that don’t contain nicotine. They work by acting at the nicotine receptors in your brain and can help manage withdrawal symptoms by making smoking less enjoyable. These medicines are not suitable for everyone so speak with your pharmacist or doctor about whether they are right for you. Professional support and counselling Professional support and counselling can also help you in your journey towards quitting smoking. There are many services available, so speak to your trusted healthcare professional to find the most suitable option for you. Psychological interventions may include therapies such as cognitive behaviour therapy or mindfulness. Quitline provides free counselling and an online chat service and is available in all states and territories. Alternative ways to quit smoking, electronic cigarettes and vaping Some people try alternative methods to quit smoking, such as acupuncture or hypnotherapy. While there is no clear evidence to show that these methods work, some people find them helpful when trying to quit. Electronic cigarettes (‘e-cigarettes’ or ‘vaping’) can only be purchased in Australia as nicotine-free products. The sale of nicotine e-cigarettes and liquid nicotine to someone without a doctor’s prescription is illegal. There is some limited evidence that e-cigarettes are effective in helping people give up smoking in the short-term. However, it's not clear whether they help in the long-term. It’s also unclear whether they are as effective as other methods, such as nicotine replacement therapy (NRT). Many harmful substances have been found in the heated vapour, and since they are relatively new products, the long-term effects of exposure to e-cigarette vapour are still unknown.