Benefits of Quitting Smoking and Your Options for Support

Quitting smoking is one of the best things you can do for your health, and your body starts to recover within minutes of your last cigarette. Over the following months and years, your risk of heart disease, stroke, lung disease and many cancers keeps falling. Most people find quitting easier with support, such as counselling, Quitline and quit medicines, than with willpower alone.

This article explains what happens when you quit, how to cope with withdrawal and the options that can help you stay smoke-free.

What happens to your body when you quit

According to healthdirect, the benefits begin quickly:

It’s never too late to quit. People who stop at any age gain health benefits, and quitting before or during pregnancy protects both parent and baby.

Other benefits of quitting

• Easier breathing. Coughing and breathlessness often improve as your lungs recover, making exercise easier.
• Fewer infections. Many people find they get fewer chest infections.
• Protecting others. Your family, especially children, are no longer exposed to second-hand smoke.
• Money saved. Smoking is expensive in Australia. Working out what you spend each week can be a strong motivator.
• Feeling in control. Many people say they feel calmer once withdrawal passes, not more stressed.

Coping with nicotine withdrawal

Withdrawal symptoms usually last from a few days to a few weeks, and the first week is often the hardest. Common symptoms include:

• cravings
• irritability, restlessness or low mood
• trouble concentrating or sleeping
• increased appetite
• a cough as your lungs clear

Cravings usually pass within a few minutes. The “4 Ds” can help: delay acting on the urge, deep breathe, drink water and do something else to take your mind off it. If quitting is affecting your mood a lot, talk to your doctor.

Your options for support

Combining behavioural support with quit medicine gives you the best chance of quitting.

Quitline and counselling

Quitline (13 7848) is a free phone service where trained counsellors help you plan your quit attempt and manage cravings. Aboriginal and Torres Strait Islander people can ask to speak with an Aboriginal Quitline counsellor. Apps and online tools can also help you track your progress.

Nicotine replacement therapy (NRT)

NRT gives your body a lower, steadier dose of nicotine without the harmful chemicals in tobacco smoke, which helps ease cravings and withdrawal. It comes as patches, gum, lozenges, mouth sprays and inhalers. Many people do better using a long-acting form, such as a patch, together with a fast-acting form for breakthrough cravings. A pharmacist or doctor can help you choose, and some NRT is available on the PBS with a prescription.

Prescription quit medicines

There are also non-nicotine prescription medicines that reduce cravings and make smoking less satisfying. A doctor will check whether they’re suitable for you, based on your health and any other medicines you take. Read more on healthdirect’s page about medicines to treat nicotine dependence.

What about vaping?

Vapes aren’t a first-line treatment for quitting smoking, and their long-term safety isn’t known. In Australia, vapes can only be sold in pharmacies. Our article on telehealth, quitting and Australia’s vaping laws explains the rules and how to get help to stop vaping.

Tips for your quit attempt

1. Set a quit date within the next couple of weeks.
2. Know your triggers, such as coffee, alcohol, stress or driving, and plan what you’ll do instead.
3. Get your support ready: book a GP appointment, call Quitline and have NRT on hand.
4. Tell people you’re quitting so they can support you.
5. Don’t give up if you slip. Many people take several attempts to quit for good. Each attempt teaches you something.

When to see a doctor

A GP can help at any stage, and it’s especially worth seeing one if:

• you’ve tried to quit before and found it hard
• you’re pregnant or breastfeeding
• you have a heart, lung or mental health condition
• you take other regular medicines
• you have a cough that won’t go away, are coughing up blood or are losing weight without trying

When to get urgent help

Call 000 or go to your nearest emergency department if you have chest pain or pressure, severe shortness of breath, sudden weakness or numbness on one side of the body, or trouble speaking. These can be signs of a heart attack or stroke.

If quitting is affecting your mood and you’re having thoughts of harming yourself, call Lifeline on 13 11 14 or 000 in an emergency.

How Teldoc can help

Our AHPRA-registered GPs can help you plan your quit attempt by phone or video, 7 days a week from 9 am to 7 pm (Sydney time). Your GP can talk through your smoking history and triggers, discuss NRT and other quit medicines, and prescribe treatment if clinically appropriate, with an eScript sent to your phone. Consultations are $55 on weekdays and $75 on weekends and public holidays. See our fees page or read more about our quit smoking support.

Frequently asked questions

How soon do I feel the benefits of quitting smoking?

Your heart rate starts to drop within about 20 minutes, carbon monoxide levels fall within 12 hours, and taste and smell often improve within a week.

How long does nicotine withdrawal last?

Withdrawal symptoms usually last from a few days to a few weeks, and the first week is often the hardest. Individual cravings usually pass within a few minutes.

What is the most effective way to quit smoking?

Combining behavioural support, such as Quitline or counselling, with quit medicine such as NRT gives you the best chance. A doctor or pharmacist can help you choose what suits you.

Is it too late to quit if I’ve smoked for years?

No. Quitting at any age brings health benefits, and your risk of heart disease and lung cancer keeps falling the longer you stay smoke-free.

Can a GP prescribe quit medicines by telehealth?

Yes. A GP can assess you by phone or video and prescribe quit medicines if clinically appropriate, with an eScript sent to your phone.

This article is general health information and isn’t a substitute for advice from your own doctor. If you’re worried about your health, speak to a GP. In an emergency, call 000.

Medically reviewed by Dr Vafa Derakshan (MBBS, FRACGP), September 2026