The Stages of Quitting Smoking: What to Expect Along the Way
Quitting smoking is rarely one decision followed by a straight and simple path. It is usually a process that involves thinking about change, preparing, adjusting to life without nicotine and learning how to respond to cravings or setbacks.
Understanding this process can make quitting feel more manageable. It can help you recognise where you are now, identify a practical next step, and seek appropriate support when you need it.
No single quitting method suits everyone. Your approach may depend on your health, nicotine dependence, previous attempts, personal circumstances and goals. What matters is continuing to move towards becoming smoke-free, even if the journey involves more than one attempt.
The Stages of Change: How Quitting Can Unfold
The “stages of change” offer one way to understand how a person’s readiness to quit may develop.
The model is a guide, not a fixed path. You might not experience every stage, and you may move forwards, backwards or between stages over time.
Pre-contemplation
At this stage, you are not actively considering quitting. You may not feel ready, may have concerns about what quitting will involve or may not see stopping as an immediate priority.
Becoming curious about your smoking habits, noticing its effects, or reading about quitting can still help build awareness. You don't need to commit immediately before seeking information or discussing your concerns with a health professional.
Contemplation
During contemplation, you are beginning to consider quitting. You may be weighing the benefits against concerns about cravings, withdrawal, stress or changing familiar routines.
It can help to write down your reasons for wanting to quit and any barriers that make you hesitate. These might include your health, family, finances or how smoking affects your daily life.
You do not need to have every detail worked out. At this stage, the next step may simply be learning about available support.
Preparation
Preparation begins when you intend to take action and start developing a quit plan. This may involve:
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Choosing a quit date
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Identifying situations that trigger the urge to smoke
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Telling supportive friends or family members
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Removing cigarettes, lighters and ashtrays from your surroundings
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Speaking with a doctor or pharmacist about treatment options
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Contacting Quitline for practical support
Planning does not remove every challenge, but it can give you strategies to use when cravings or difficult situations arise.
Action
The action stage begins when you stop smoking or start reducing your smoking as part of a plan to stop completely.
This is often when nicotine withdrawal and changes to established routines are most noticeable. You may need to use your coping strategies regularly, particularly during the first days and weeks.
Support during this stage may include nicotine replacement therapy, prescription treatment where clinically appropriate, counselling, Quitline or help from people around you.
Maintenance
Maintenance involves protecting your progress and continuing to live without smoking.
Triggers can still appear during this stage. Stress, alcohol, social situations or being around other people who smoke may create unexpected urges. Recognising these situations and having a response ready can help you remain smoke-free.
Maintenance does not mean you must never think about smoking. An occasional urge does not erase your progress or mean you are doing something wrong.
Termination
Some versions of the stages-of-change model include termination as a sixth stage. It describes a point at which smoking no longer feels like a meaningful temptation and a smoke-free life feels firmly established.
Not everyone identifies with this stage. Some people remain successfully smoke-free while occasionally experiencing a trigger or craving. Continuing to use coping strategies does not mean that quitting has been unsuccessful.
The Stages Are Not Always Linear
You may move through these stages more than once. For example, you might prepare to quit, take action and then return to smoking for a period before considering another attempt.
This does not make the model ineffective or mean that you have failed. It reflects the fact that changing an addictive behaviour can be difficult.
Rather than focusing on whether you followed the stages in the “correct” order, consider what you can learn from each experience. Understanding when cravings were strongest, which triggers caught you off guard and what support helped can inform your next step.
What Happens to Your Body When You Quit Smoking?
Your body begins responding after you stop smoking, although the timing and extent of recovery vary between individuals.
The following timeline is based on current information from the Australian Government Department of Health, Disability and Ageing.
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Time since your last cigarette |
What may be happening |
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After 20 minutes |
Your heart rate slows, and your blood pressure decreases. |
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Within one day |
Almost all nicotine is out of your bloodstream. Carbon monoxide in your blood drops to a normal level, allowing oxygen to reach your heart and muscles more easily. |
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Within one week |
Your senses of taste and smell may improve, while your lungs’ natural cleaning system begins to recover. |
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Within two months |
Coughing and wheezing may decrease. Blood flow to your hands and feet improves, and your immune system begins recovering. |
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Within six months |
Your lungs may produce less phlegm and work more effectively. |
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After one year |
Your lungs are healthier, and breathing may be easier than it would have been if you had continued smoking. |
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Within two to five years |
Your risk of heart attack and stroke drops substantially and continues decreasing over time. |
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After 10 years |
Your risk of lung cancer may fall by half, provided the disease was not already present when you quit. |
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After 15 years |
Your risk of heart attack and stroke may approach that of someone who has never smoked. |
These milestones are general estimates. Factors such as how long you smoked, how much you smoked, and your overall health can affect your recovery.
Managing Nicotine Withdrawal and Cravings
When you stop smoking, your body needs time to adjust to the absence of nicotine. This can cause nicotine withdrawal. Common symptoms include:
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Cravings or urges to smoke
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Irritability or frustration
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Restlessness
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Difficulty concentrating
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Changes in appetite
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Trouble sleeping
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Anxiety or low mood
Withdrawal symptoms can begin within hours of your last cigarette. According to Quit, they are usually strongest during the first week. For many people, they fade over approximately two to four weeks, although everyone’s experience is different.
These symptoms can be expected during nicotine withdrawal. However, speak with a doctor or pharmacist if they are severe, persistent or concerning. Seek prompt professional support if you experience significant changes in your mood or mental wellbeing.
Cravings often come in waves. Although they can feel intense, an individual craving may pass within several minutes. Learning how to respond to these short periods can be an important part of staying smoke-free. Strategies that may help include:
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Delay: Wait several minutes before acting on an urge.
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Breathe deeply: Take slow breaths to help yourself feel calmer.
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Drink water: Pause and have a glass of water.
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Do something else: Walk, call someone, change rooms or begin a short task.
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Recognise your triggers: Identify the people, places, emotions or routines associated with smoking.
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Plan an alternative: Decide in advance what you will do when a familiar trigger appears.
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Ask for support: Tell someone you trust or contact a professional support service.
Quitline offers free and confidential support on 13 7848. Its trained counsellors can help you prepare a quit plan, understand your triggers and work through setbacks.
Can Treatment Help With Withdrawal?
Treatment may help some people manage cravings and nicotine withdrawal.
Nicotine replacement therapy, or NRT, provides nicotine without tobacco smoke. Available forms include patches, gum, lozenges, mouth spray and inhalers. Some products provide a steady dose throughout the day, while others target cravings at specific times.
Some people may use more than one form of NRT, such as a patch together with a faster-acting product. A doctor or pharmacist can help you determine whether NRT is suitable and explain how to use it correctly.
Prescription medicines may also be considered for some adults who want to stop smoking. These treatments are not suitable for everyone and require an individual clinical assessment by a medical practitioner.
General information cannot determine which treatment is appropriate for you. Speak with a healthcare professional before starting or changing treatment, particularly if you are pregnant, have a long-term health condition or take other medicines.
Stopping at Once or Cutting Down Gradually
Some people stop smoking completely on a chosen quit date. Others gradually reduce the number of cigarettes they smoke before stopping.
Either approach may form part of a quit plan. If you choose to reduce gradually, it is important to continue working towards complete cessation, as even occasional smoking remains harmful.
Consider which approach fits your circumstances and what made previous attempts easier or more difficult. A doctor, pharmacist or Quitline counsellor can help you prepare and discuss suitable forms of support.
For nicotine-dependent people who smoke, combining appropriate pharmacotherapy with behavioural support and follow-up may improve the likelihood of quitting successfully.
A Slip Does Not Have to End Your Quit Attempt
A slip generally means smoking one or a small number of cigarettes after you have stopped. A return to regular smoking may sometimes be described as a relapse, although some people prefer less judgemental language.
Neither experience means that future attempts cannot succeed. Quitting may take several attempts, and each attempt can provide useful information.
If you have a slip:
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Avoid treating one cigarette as a reason to abandon your quit attempt.
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Consider what was happening immediately before you smoked.
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Remove any remaining cigarettes if you feel ready to continue.
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Revisit the strategies that helped you previously.
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Contact a health professional or Quitline if you need additional support.
- Seek advice before restarting or changing any medicine.
If you have returned to regular smoking, you can still make another quit attempt when you are ready. Reviewing what happened can help you prepare differently next time.
How myduke® Supports Smoking Cessation
myduke® provides an online clinical pathway for Australian adults seeking support with nicotine dependence and smoking cessation. The service is available across Australia, including in regional and remote areas.
The process involves:
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Online Health Assessment
The process begins with a confidential online questionnaire about your health, nicotine use, previous quit attempts and goals.
The questionnaire collects information for clinical review. Completing it does not guarantee approval, a treatment plan, a prescription or access to a particular treatment.
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Independent Doctor Review
An independent AHPRA-registered doctor reviews the information provided and uses their clinical judgement to determine whether treatment is appropriate.
If more information is required, the doctor may need to request it before making a clinical decision.
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Pharmacy Dispensing
If a doctor provides a treatment plan or prescription, an authorised Australian pharmacy partner dispenses it in accordance with applicable requirements.
The prescribing decision remains separate from the dispensing process, and treatment is not automatically supplied to every person who completes an assessment.
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Ongoing Oversight
Ongoing oversight may include treatment monitoring and step-down guidance where clinically appropriate. The nature of follow-up will depend on the individual care pathway.
You can read more about how the myduke® pathway works.
Frequently Asked Questions
What are some practical tips for quitting smoking?
Choose a quit date, or set a clear plan to reduce before stopping completely. Identify your triggers, remove cigarettes from your surroundings and tell supportive people what you are doing.
If you are nicotine dependent, combining behavioural support with suitable pharmacotherapy may improve your likelihood of quitting successfully. A doctor or pharmacist can provide treatment guidance that can focus on gradually reducing the volume of nicotine, while Quitline offers free counselling and practical support.
What can help stop the urge to smoke?
Cravings often pass within a few minutes. Delaying your response, taking slow breaths, drinking water, moving to a different environment or starting another activity may help you get through an urge.
NRT may help reduce cravings and withdrawal symptoms when used correctly. Ask a doctor or pharmacist whether an NRT product is suitable for your circumstances.
Cravings often become less frequent or intense over time, although everyone’s experience is different.
What should I do after quitting smoking?
Continue using the strategies that helped you stop. Be aware of your triggers, keep supportive people informed and plan how you will respond in difficult situations.
You may find it useful to keep a record of your reasons for quitting and the health or financial changes you notice. If you are using treatment, follow the directions provided and speak with your healthcare professional before making changes.
What should I avoid when quitting smoking?
There is no universal list of situations everyone must avoid. Focus on the triggers most closely connected to your smoking.
During the early stages, you may find it helpful to temporarily limit alcohol, spend less time in environments where people are smoking or change routines associated with cigarettes.
Try to avoid all-or-nothing thinking. One cigarette does not have to become a complete return to regular smoking. Seek support and revisit your plan as soon as you can.
What happens during the first few days after quitting?
Withdrawal can begin within hours and is often strongest during the first week. You may experience cravings, irritability, restlessness, sleep disturbance or difficulty concentrating.
At the same time, your body has already started responding. Within approximately one day, carbon monoxide in your blood drops to a normal level, and almost all nicotine has left your bloodstream.
Withdrawal commonly eases over time, but the experience differs from person to person. A doctor, pharmacist, or Quitline counsellor can help if you find symptoms difficult to manage.
What if I am not ready to quit yet?
You do not need to set a quit date before learning about your options. You might begin by noticing when and why you smoke, writing down your concerns or speaking confidentially with a healthcare professional or Quitline counsellor.
Learning more about nicotine dependence and available support can help you decide what your next step might be.
The Bottom Line
Quitting smoking is a process rather than a single test of willpower. The stages-of-change model can help you understand your current readiness, but you do not need to follow every stage in a particular order.
Cravings, withdrawal and setbacks can be part of the process. These experiences differ between individuals, and support is available. A doctor or pharmacist can discuss treatment options, while Quitline can provide free behavioural support and practical quitting strategies.
If you are considering clinical support, myduke® offers an online assessment pathway for Australian adults. An independent AHPRA-registered doctor reviews each assessment and determines whether treatment is clinically appropriate.
Wherever you are in the process, focus on the next practical step rather than expecting the entire journey to happen at once.
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Important information This article provides general information only and does not replace individual medical advice. Treatment suitability is determined following clinical assessment by an independent registered practitioner. This service is for adults aged 18 and over. |