Make a plan and start What support is available
new routines that help to help you stop smoking?
Smoking habits are often tied to certain Did you know that using stop smoking medications
activities, places or people. These are known (such as nicotine replacement therapy), as well
as smoking triggers. as behavioural support from Quitline, is the best
way to quit and stay quit?
My quit plan
Knowing your triggers can help you fgure
out ways to change trigger situations. Talk to your health professional
Ask them about accessing low cost nicotine
Having coffee
replacement patches, gum or lozenges,
or other stop smoking medications.
Tips to quit and stay quit
Quitline
After eating
You can arrange for Quitline to call you for free.
Visit www.quit.org.au/callback. Our friendly
Quitline counsellors have helped thousands of
With alcohol
people kick the habit. And remember, you don’t
need to feel ready to quit to talk with Quitline.
With friends Visit QuitCoach (www.quitcoach.org.au)
QuitCoach is a web-based program that asks
you questions and helps you quit by giving free
On the phone or tablet
personal advice tailored to your needs.
Register for QuitTxt
First thing in the morning
QuitTxt provides regular SMS messages to keep
you on track throughout your quit attempt. To
Feeling angry begin, all you need to do is register and complete
a brief questionnaire at www.quit.org.au/quittxt.
Feeling anxious or stressed
0uitline® 13 7848
~
Feeling bored 4L. Cancer
4Jl"' Council each
Just before bed
VicHealttf
2/2020 AQ793
0uit~
Instead of
What might work for me My quit plan smoking
You could
My triggers: I will try: My main reasons to quit smoking are: First thing Have a shower
in the morning Brush your teeth
Go for a walk
With alcohol/coffee Drink tea instead
Hold your drink in
your smoking hand
With another Chew gum or drink
smoker from a water bottle
I will save $ per week Stay inside or
away from areas
My reward/goal is: you used to smoke
After lunch/dinner Clean up straight
away
Go for a walk
My health will improve in these areas:
Just before bed Have a hot drink
Read a book
When anxious Talk to a mate
or stressed Exercise
My management plan to stay smokefree: Play a game
on your phone
□ Stop smoking □ Visit www.quit.org.au
medications Call Quitline
□ When feeling bored Call a friend
(such as nicotine
□ Support from Exercise or go
replacement therapy)
family/friends to the gym
□ Support from a Tidy the house
health professional
□ Other Think of it as a fve minute window
to fll. You might need to try a few
different things to fnd something
that works for you.
