Smoking and Vaping: How to Quit Nicotine for Good

A practical guide to cravings, nicotine replacement, quit medicines, vaping and what actually improves your chances of stopping

Most people who smoke or vape already know nicotine is not good for them.

The difficult part is not knowing that.

It is stopping.

Nicotine dependence involves:

• physical withdrawal;
• habits and routines;
• stress;
• social cues;
• automatic behaviour;
• the rapid reward nicotine provides.

That is why telling someone to:

“Just stop.”

is often not particularly helpful.

Quitting is more successful when nicotine dependence is treated as something that can be planned for and managed, rather than as a test of willpower.

For most people who smoke, treatment starts with behavioural support plus an established smoking-cessation treatment such as combination nicotine replacement therapy or varenicline.

The aim is simple:

Get cigarettes out of your life, get nicotine back under your control, and ultimately aim to be free of both.

Why is nicotine so difficult to stop?

Nicotine reaches the brain quickly and affects reward pathways.

Repeated exposure teaches the brain to associate nicotine with particular moments:

• morning coffee;
• driving;
• finishing a meal;
• alcohol;
• work breaks;
• stress;
• boredom;
• socialising.

Eventually, nicotine use is not only about enjoying a cigarette or vape.

Part of the behaviour becomes avoiding the discomfort that appears when nicotine levels fall.

That is dependence.

Smoking and nicotine are not exactly the same problem

Nicotine causes dependence.

But much of the enormous health harm from cigarettes comes from burning tobacco and inhaling smoke, which exposes the body to many toxic and cancer-causing chemicals.

Smoking substantially increases the risk of:

• cancer;
• heart disease;
• stroke;
• chronic lung disease;
• vascular disease.

This distinction matters because nicotine-replacement medicines can provide nicotine without cigarette smoke.

Using a nicotine patch while quitting is therefore not equivalent to continuing to smoke cigarettes.

Is vaping harmless?

No.

Vaping does not burn tobacco in the same way cigarettes do, but that does not make it harmless.

Many vapes contain nicotine and can produce significant dependence.

Vaping can also expose the lungs to aerosols and chemicals that are not simply “water vapour”.

For someone who does not smoke or vape, the healthiest option is:

do not start.

For someone who already smokes, the question is different:

What is the safest and most effective way to stop smoking?

Is vaping better than smoking?

This needs some nuance.

Continuing to smoke combustible cigarettes carries very substantial health risk.

Completely moving away from cigarettes may reduce exposure to tobacco smoke.

But that does not mean vaping is healthy or should automatically be the first treatment used to quit smoking.

For most people, established first-line options such as:

• behavioural support;
• combination nicotine replacement therapy;
• varenicline

should be considered first.

If these approaches have not worked, some adult smokers may discuss a therapeutic vaping product as another cessation option.

If vaping is used as part of a quit strategy, the aim should be to:

• stop cigarettes completely;
• avoid long-term dual use of cigarettes and vapes;
• ultimately work toward stopping vaping as well.

What are the legal vaping rules in Australia?

Australian vaping laws have changed substantially.

As of August 2026:

• legal vaping products for therapeutic purposes are supplied through pharmacies;
• adults aged 18 and older can access some lower-strength therapeutic nicotine vaping products from participating pharmacies without a prescription, subject to legal requirements;
• higher-strength products and some circumstances require a prescription;
• ordinary retail sale through tobacconists, convenience stores and vape shops is illegal.

These rules can change.

The practical point for patients is:

If vaping is being used therapeutically, it should be through the regulated healthcare pathway rather than the illicit retail market.

What actually improves the chance of quitting?

There are two important parts.

1. Reduce nicotine withdrawal
This may involve:

• nicotine replacement therapy;
• varenicline;
• bupropion;
• in selected adult smokers who have not succeeded with first-line approaches, a therapeutic vaping strategy.

2. Change the behaviour around nicotine
This means working on:

• triggers;
• routines;
• cravings;
• stress;
• alcohol;
• social situations;
• what to do after a lapse.

Medication plus behavioural support is generally more effective than simply trying harder.

Nicotine replacement therapy: more useful than many people realise

Nicotine replacement therapy, or NRT, includes products such as:

• patches;
• gum;
• lozenges;
• mouth spray;
• inhalator-type products.

NRT provides nicotine without tobacco smoke.

The aim is to control withdrawal while you break the behavioural link with cigarettes.

Why use a patch plus another nicotine product?

One of the most useful strategies is combination NRT.

Think of it this way:

The patch
provides a steady background nicotine level.

Gum, lozenge or spray
can be used for sudden breakthrough cravings.

For many people, this works better than relying on only one NRT product.

A common reason NRT “fails” is that it is used:

• at too low a dose;
• too infrequently;
• for too short a period.

The aim is not to suffer through avoidable withdrawal.

It is to stop smoking.

Is nicotine replacement safe?

For most adults who smoke, NRT is substantially safer than continuing to smoke.

Individual advice is still worthwhile, particularly with:

• pregnancy;
• significant cardiovascular disease;
• other medical conditions.

But fear of nicotine medication should not push someone back toward cigarettes.

The comparison should be with the risk of continuing to smoke, not with taking nothing at all.

What is varenicline?

Varenicline is a prescription medicine specifically used to help people stop smoking.

It acts on nicotine receptors in the brain.

This can:

• reduce cravings;
• reduce withdrawal;
• make smoking less rewarding if a cigarette is smoked.

It is one of the most effective established smoking-cessation medicines.

Common side effects can include:

• nausea;
• vivid dreams;
• sleep disturbance;
• headache.

Taking it with food and water may help nausea.

If significant mood, behavioural or other concerning symptoms develop, speak with the prescriber.

What about bupropion?

Bupropion is another prescription medicine that can help people stop smoking.

It can reduce:

• cravings;
• withdrawal symptoms.

It is effective, although combination NRT or varenicline are generally stronger first-line options.

Bupropion is not suitable for everyone.

It may be unsuitable, for example, in people with:

• a seizure history;
• certain eating disorders;
• important medication interactions.

Pregnancy and breastfeeding also affect treatment choice.

Your prescriber should review whether it is appropriate for you.

Which treatment should I use?

There is no single answer for everyone.

For most adults who smoke, an initial treatment discussion might include:

• combination NRT;
• varenicline;
• bupropion where appropriate;
• behavioural support.

If established first-line treatments have not been successful, some adults may then discuss whether a therapeutic vaping product has a role.

The choice depends on:

• previous quit attempts;
• how dependent you are on nicotine;
• whether you smoke, vape or both;
• other medicines;
• pregnancy;
• mental-health history;
• medical conditions;
• personal preference.

What if I am pregnant?

Pregnancy changes the treatment discussion.

Behavioural support remains important.

If someone cannot quit without medication, nicotine replacement therapy may sometimes be considered after discussing the risks and benefits with a healthcare professional.

Therapeutic vaping products are not recommended as a smoking-cessation aid during pregnancy or breastfeeding.

If you are pregnant and smoking, ask for help early rather than assuming you need to manage it alone.

What does nicotine withdrawal feel like?

Common symptoms can include:

• strong cravings;
• irritability;
• restlessness;
• difficulty concentrating;
• low mood;
• increased appetite;
• sleep disturbance.

These symptoms do not mean your body “needs” a cigarette.

They mean the brain is adjusting to less nicotine.

Withdrawal is usually strongest early in the quit attempt and then improves.

Cravings often arrive in waves rather than staying continuously unbearable.

What should I do when a craving hits?

Have a plan before it happens.

Useful options include:

• use your short-acting NRT if that is part of your plan;
• delay acting on the craving;
• leave the situation;
• drink water;
• walk;
• brush your teeth;
• call someone;
• change what you are doing for a few minutes.

A craving is uncomfortable.

It is not an instruction.

Do I need a quit date?

A quit date works well for many people.

Others prefer a planned reduction followed by stopping.

What matters is that “cutting down” has a destination.

Reducing from 20 cigarettes to 10 indefinitely is not the same as quitting.

A useful plan might be:

prepare → start treatment → stop cigarettes → manage cravings → review early

rather than:

“I’ll smoke less and see what happens.”

What about the cigarette I have with coffee?

This is where behavioural dependence matters.

You may need to change the routine deliberately.

For a few weeks, that might mean:

• having coffee somewhere different;
• walking while drinking it;
• changing to tea temporarily;
• using NRT before the trigger;
• avoiding your usual smoking spot.

You are not only treating nicotine withdrawal.

You are breaking years of repeated associations.

Alcohol is a common trap

Alcohol can:

• lower inhibition;
• increase cravings;
• place you around other smokers or vapers;
• weaken the plan you made earlier that day.

If alcohol has repeatedly triggered relapse, reducing or avoiding it during the early quit period can make a major difference.

What if my partner smokes?

Quitting is harder when cigarettes remain constantly visible and available.

Useful changes might include:

• no smoking inside the house;
• no cigarettes left on tables or benches;
• asking your partner not to offer you cigarettes;
• quitting together if both people are willing.

You do not need everyone around you to quit.

But your environment can either help or undermine you.

What about quitting vaping?

Nicotine dependence from vaping can be significant.

Some people vape:

• soon after waking;
• throughout the day;
• without knowing how much nicotine they are using.

That can make stopping surprisingly difficult.

The same broad principles apply:

• understand the triggers;
• manage withdrawal;
• reduce automatic access;
• use behavioural support;
• consider appropriate treatment.

Evidence for the best medication strategy specifically for vaping cessation is still developing.

Treatments used for smoking cessation may sometimes be considered, but the approach should be individualised.

Should I throw the vape away immediately?

For some people, yes.

For others, abruptly removing a heavily used nicotine vape without any plan for withdrawal may lead straight back to vaping — or even to cigarettes.

The better question is:

“What am I going to do when the nicotine withdrawal starts?”

Have that answer ready first.

I tried quitting before and failed. Does that matter?

Yes — but not in the way people often think.

A previous attempt tells us useful things:

• What caused you to relapse?
• Were cravings controlled?
• Did you use enough NRT?
• Did alcohol trigger smoking?
• Did stress derail the attempt?
• Did you stop treatment too early?

A previous attempt is information, not proof that you cannot quit.

Many people make several attempts before stopping permanently.

What if I smoke one cigarette?

Do not turn one cigarette into:

“I have failed, so I may as well buy a packet.”

A lapse is different from completely returning to smoking.

Ask:

What happened immediately before that cigarette?

Then adjust the plan.

The goal is to return to not smoking as quickly as possible.

Will I gain weight?

Some people gain weight after quitting.

Reasons can include:

• increased appetite;
• improved taste and smell;
• replacing smoking with eating;
• changes during nicotine withdrawal.

But fear of modest weight gain needs to be balanced against the major health benefit of stopping smoking.

It is often better to stabilise the quit attempt first and then address weight sensibly rather than trying to manage severe calorie restriction and nicotine withdrawal at the same time.

Is it ever too late to stop smoking?

No.

Stopping smoking can improve health even after many years.

The earlier the better, but there is no point where continuing becomes the healthier option.

For someone who already has:

• heart disease;
• lung disease;
• vascular disease;
• increased cancer risk,

stopping can still be one of the most useful health changes they make.

What can my GP actually do?

Your GP can do more than say:

“You should quit.”

A useful consultation can assess:

• your smoking or vaping pattern;
• nicotine dependence;
• previous quit attempts;
• triggers;
• other medical conditions;
• mental health;
• medicines;
• treatment preference.

Then you can build a practical plan involving:

• NRT;
• varenicline or bupropion where appropriate;
• counselling support;
• Quitline;
• follow-up.

The first plan does not need to be perfect.

It needs to be better designed than the last unsuccessful attempt.

Quitline is worth using

Quitline provides trained cessation counselling for people trying to stop smoking or vaping.

In Australia, call:

Quitline — 13 7848

Medication treats one part of nicotine dependence.

Support helps with:

• habits;
• triggers;
• motivation;
• setbacks.

Using both makes sense.

A common misconception

MYTH: Using nicotine patches means I haven’t really quit properly.

REALITY: For someone who smokes, the immediate priority is to stop inhaling tobacco smoke.

NRT can temporarily provide nicotine in a much safer form while cigarette dependence is being broken.

The nicotine can then be reduced.

You do not receive extra points for making withdrawal unnecessarily difficult.

Another common misconception

MYTH: If I really wanted to quit, I would be able to do it without medication.

REALITY: Nicotine dependence is real.

Using evidence-based treatment is not weakness.

If medication or NRT improves your chance of quitting, using it is a sensible medical decision.

And one about vaping

MYTH: I’ve replaced cigarettes with vaping, so the job is finished.

REALITY: Completely stopping cigarettes is an important step, but vaping can maintain significant nicotine dependence and is not harmless.

For some smokers who have not succeeded with first-line cessation treatments, therapeutic vaping may have a role as a transition strategy.

It should not automatically become the final destination.

The question I would ask

Instead of only asking:

“Do you want to quit?”

I would often ask:

“What is the thing most likely to make you start smoking or vaping again?”

If the answer is:

• stress;
• alcohol;
• morning coffee;
• driving;
• friends who smoke;
• severe cravings;

that tells us where the plan needs to be strongest.

A simple quit plan

Step 1 — Decide what you are stopping
Smoking?

Vaping?

Both?

Step 2 — Identify your three biggest triggers
Write them down.

Step 3 — Choose how you will control withdrawal
For example:

• combination NRT;
• varenicline;
• another appropriate treatment.

Step 4 — Remove easy access
Get cigarettes, vapes, lighters and ashtrays out of your immediate environment.

Step 5 — Get support
Tell someone.

Consider Quitline.

Step 6 — Review early
If cravings are overwhelming, do not simply conclude:

“Quitting doesn’t work for me.”

The treatment plan may need adjustment.

The bottom line

Quitting nicotine is not simply about willpower.

For someone who smokes, the first priority is getting away from combustible cigarettes.

For most adults, the strongest established smoking-cessation approaches include:

• combination nicotine replacement therapy;
• varenicline;
• behavioural support.

Bupropion is another option for selected people.

Therapeutic vaping is not usually the first treatment choice, but it may have a role for some adult smokers who have not succeeded with established first-line treatments.

The long-term goal remains:

no cigarettes, no vaping, and ideally no ongoing nicotine dependence.

If you have smoked for years and tried unsuccessfully to quit before, the answer is not:

“Try harder.”

It is:

“Let’s make the next quit attempt better designed than the last one.”

Related Q Guides

• Smoked for Years? You May Qualify for Lung Cancer Screening