At a glance

• Notice when, where and why you smoke or vape.
• Choose a realistic quit date or first reduction step.
• Plan what you will do during cravings and high-risk situations.
• Ask your GP, pharmacist or Quitline about evidence-based support.

Prepare for change

• Write down your reasons for quitting.
• Identify routine, social and emotional triggers.
• Remove spare products and chargers when you are ready.
• Tell a supportive person what would help.

Respond to cravings

• Delay acting on the craving and change what you are doing.
• Use a planned distraction, movement, water or slow breathing.
• Avoid or change predictable triggers where practical.
• If you lapse, review what happened and restart without self-blame.

When to book a GP review

• You want help choosing cessation treatment.
• Pregnancy, breastfeeding, medicines or health conditions affect your options.
• Withdrawal, mood changes or cravings are difficult to manage.
• Smoking or vaping is worsening breathing, chest symptoms or another condition.

Keep adjusting the plan

• Review triggers, cravings and what helped.
• Arrange follow-up if treatment needs review or quitting remains difficult.
• Continue even if progress takes several attempts.

Emergency advice

Call 000 for severe breathing difficulty, chest pain, collapse, coughing blood, or another severe or rapidly worsening symptom.

Rochedale Family Practice is not an emergency service.