Back to top anchor

Brought to you by Health New Zealand | Te Whatu Ora – Southern and WellSouth primary health network

Open main menu Close main menu

Tips for stopping smoking


Don't be afraid to ask for help. Support is available from your doctor, stop smoking coach, Quitline. Tell your family and friends you are giving stopping a go and ask for their support and encouragement.

Support from friends
Clean up!

Throw away your cigarettes, lighters, ashtrays in both your home and your car. If anyone living with you smokes, see if they will join you on your stopping journey. If not, ask them to smoke outside and not in your car.

Rubbish bin
Find a distraction

Distract yourself. Should a craving hit know that it will not last long, so if you can do something to keep yourself busy you will be less likely to reach for a cigarette.  Maybe listen to some music, play cards or even pick up those knitting needles.

Change your routines & habits

It is really good to change those things often associated with smoking.  How about instead of that morning coffee switch it to a nice cup of tea. 

Change routines
Clean you home, car & clothing

Wash all your 'smoky' clothes and linen and give your home and car a good clean.  A great way to distract yourself should a craving hit, plus this is your fresh start so it's great if you can get rid of anything that smells like cigs.

Reward yourself

Reward yourself or your family with a treat from some of the money you have saved.  

List your reasons for stopping

Write a list of all the reasons you want to stop smoking and keep it handy (eg in your wallet).  Look at it when a craving hits and remind yourself of why you are doing this.

Reasons why stopping smoking