Your quit date is just 2 weeks away! You'll get txts from us to help you through your quit journey. The number of txts will drop over time as you progress.

Congratulations on deciding to start your quit journey! You're taking a big step in the right direction for a healthier life.

When you start your quit journey you might get withdrawal symptoms like headaches and sugar cravings. This is normal - they will pass if you stay quit.

If you're using NRT on your quit journey, remember to pick it up before your quit date. If you want a prescription or more info about NRT, give us a call.

Decided to quit for your health? Good one! We'll help you stay motivated to cut the smokes out of your life.

Get ready to quit. Remove smokes, ashtrays and lighters from your home, car or workplace. Get rid of the temptation to light up.

We will start providing support with your quitting smoking. Give us a call if you want help getting ready. You'll get txts from us to help you through your Quit Smoking journey. The number of txts will drop over time as you progress.

Feeling different yet? Your body starts to repair itself just hours after you stop smoking - neat eh?

Smoking addiction can make you feel like you've got no control over your smoking. Kick the addiction and show yourself you can do it.

Feeling down can make you crave a smoke. Stop, take a breath, and do things that make you feel good, like being outside in the fresh air or hanging out with a mate.

Breathing easier? All the carbon monoxide from smoking is out of your system now and your lungs are already working better. Keep up the effort!

It's a good thing to talk to others about your quit journey. It's easier when you're not doing it alone.

A few days after you quit smoking your senses of smell and taste start to improve. Your favourite meals will taste even better now!


If you know your triggers, you can avoid them. It will get easier, but in these early days try to stay away from temptations to smoke as much as you can.


Sometimes we want a smoke just to do something with our hands. Grab something else - a stress ball, glass of water, or call a friend.

Do people tell you that you can't quit? Prove them wrong.

Those pictures on the packets are pretty gross. It wouldn't be great to end up like that eh? Staying quit will help stop that happening to you.

Feeling sad or stressed can make you want a smoke for comfort. Be aware of your triggers and make a plan so you don't reach for the smokes!

Coughing more a few days after you've quit? Don't worry, this is a good thing! Your body's getting rid of the phlegm built up in your lungs from smoking.

Stop yourself picking up another smoke. Go visit family/whānau or call a mate when you're having cravings.

Addicted to the smokes? You do have control. Even if you've only quit for one day, it shows you can control the addiction.

Your mood can be affected by withdrawal symptoms when you're on your quit journey. Be aware and take good care of yourself. No more TXT? Reply STOP

The support you get from family and whānau isn't always what you need. Call us to talk through what would help you stay quit. Quitline 0800 778 778.

Craving a smoke? Quitting isn't easy. Take it one day at a time. Keep up the effort. It will get easier.

Used to having a smoke with a coffee? Always used to smoke when you had a drink? These are just habits, you don't need them in your life, eh?

Feeling moody without the smokes? The addiction caused by smoking makes your mood worse. By staying quit you will feel better in mind and body.

Smokers get more wrinkles and have yellow teeth. Great that won't be your future.

Having a bad day? Stay strong. The worst will pass. Soon there'll be more good days than bad days, and you will have really kicked the smokes to touch!

Addiction means you feel better when you smoke. When you stop, your mood will be more even because you won't need to feed the addiction anymore.

Had a slip with the smokes? Don't beat yourself up. Take back control and show the smokes who's the boss.

Your mood can make you want to grab a smoke to cope. Think about all of the times you have not had a smoke. You are stronger than you think!

Always keep things handy to help you deal with cravings, like chewing gum or mints. Your breath will smell better too!

Some days can feel like a struggle. Stay strong. Remember why you chose to quit and know you are making a difference.

Being on your quit journey can make you feel moody sometimes. Distract yourself - take a walk or clean the car. No craving lasts forever.

Notice yourself wanting a smoke after a meal? Be aware of your triggers and have a plan in place to beat the habit.

Save on dental bills! Staying quit helps your teeth stay white, and your breath smell fresh. No more TXT? Reply STOP

Reaching for the smokes? Quit before you start. You've done well so far. You can keep going.

Smoking increases stress and tension. By quitting smoking you are improving your body and mind. No more TXT? Reply STOP

Stay quit. Take one day at a time. That's all you can do. You can do it

Cravings driving you crazy? Jump on the Quitline blog and get support/manaaki from others who know what it's like. They understand what you're going through.

Used to smoke while driving? Keep things in the car to help you deal with cravings, like chewing gum or mints.

Smoking is a habit but some habits are made to be broken. You have control. Take one day at a time. You can do it.

Reaching for the smokes? Are you stressed, bored or just want to be rid of the craving? Try the 4Ds - delay, deep breathe, do something else, drink water.

There is support out there. Ask how your marae, church or GP can support you in quitting the smokes. No more TXT? Reply STOP

Take strength from people you know who have quit. Stay strong. You can control the addiction too.

Smokers cough. Gross eh? Staying quit reduces the amount of phlegm in your lungs so you can breathe easier.

Need support but don't want to talk? Read the Quitline blog for some inspiration.

Feeling down or grumpy can make you crave a smoke. Remember the 4Ds. Delay. Deep breathe. Do something else. Drink water.

Hey, if you're struggling to stay quit, it's okay. It's a hard thing to do. Give us a call on 0800 778 778 or jump on the Quitline blog for support

Has smoking been a way to reward yourself after finishing a chore or as a break from work? Reward yourself in other ways! No more TXT? Reply STOP

Hi Kyra Moratti. You've been with us for 4 weeks! Well done. We're just checking to see how you're going. Over the past 2-weeks have you smoked at all, even a puff? Txt YES or NO.

Exercise is an awesome way to resist cravings. If you can't get outside for a walk or jog, try walking up and down stairs or doing chores like vacuuming.

Know someone who's quit the smokes? Talk to them about what made a difference. Their support can help you.

You get the same amount of chemicals from milder smokes as from stronger ones. Your body will thank you for staying off smokes altogether.

Get inspired by others. Look on the Quitline blog and read some success stories. No more TXT? Reply STOP

Quitting smoking is like getting a pay rise. Think about everything you could buy if you didn't spend money on smokes.

Did you kick a craving today? Jump on the blog and tell everyone about it! Time to celebrate!!

You can still enjoy your hobbies without smoking. Chop up some veggies and munch on these instead if you need something to keep your hands busy.

Feeling tempted to have just one puff? It's hard to stop once you've started. Do you really want to go back to smoking? No more TXT? Reply STOP

By staying quit you'll stop the damage of smoking in its tracks. You've got a lot of life to live yet eh?! Keep up with your quit journey!

Wanting to do something with your hands to avoid having a smoke? Jump on the blogs for inspiration and support at quit.org.nz

Doing things you enjoy will be easier after staying quit for a couple of months. Your blood circulation is improving and your lungs are making less phlegm.

NOPE - Not One Puff Ever. If you stick to this your future is looking bright!

Cravings? Remember what smoking does to your body. You don't need another smoke.

Crave a smoke when you're drinking coffee or tea? Try swapping coffee or tea for water, juice or herbal tea instead. No more TXT? Reply STOP

Stay quit. Take one day at a time. That's all you can do. You can do it.

Not everyone gains weight when they stop smoking. If you do, you're likely to lose it as your body gets used to being a non-smoker. 

Always smoked while talking on the phone? Try keeping your other hand busy doing something else instead. You could scribble on paper or use a stress ball.

Exercise is a great way to deal with cravings and can help keep your weight down. Notice how much easier it is to be active now you're on your quit journey?

Hey, if you're struggling to stay quit, it's okay. It's a hard thing to do. Give us a call on 0800 778 778 or jump on the Quitline blog for support. No more TXT? Reply STOP

Reaching for the smokes? Quit before you start. You've done well so far. Stay strong and keep going.

Cravings creeping back? Jump on the Quitline blog and get support/manaaki from others who know what it's like. They understand what you're going through.

Swapped smoking for the gym? Good one! Endorphins give you a buzz too. And there are no side effects, you'll feel more awesome the more you move.

By quitting, you're inspiring people in your community to quit. And you're inspiring others to not start smoking in the first place. No more TXT? Reply STOP

Friends may tell you that just one puff won't hurt. Remember NOPE - Not One Puff Ever. Stay strong on your quit journey.

What could you do with the money you'll save by staying quit? How about treating yourself to something nice?

Ever wonder why smokers get cold fingers and toes? It's because smoking affects the blood flow. Staying quit helps your body work as it should.

Had a slip with the smokes? Don't beat yourself up. Take back control and show the smokes who's the boss. No more TXT? Reply STOP

Boredom can make you want to light up a smoke. You have been bored before and not given in. You can do it again!

Thinking about having a smoke? Think about why you gave up and what keeps you smoke free. Your mind is powerful.

Notice how much more energy you have now that you're on your quit journey? Makes it easier to keep up with other people eh? 

Quit cos someone told you to? Part of you must have wanted to do it too. Awesome work - keep going for yourself!

After a year off the smokes, your chance of having a heart attack is halved. Stay quit, stay healthy.

Need a little motivation? Remind yourself of the reasons you quit - they can be a great motivator!

Kia ora Kyra Moratti, How is your quitting going? Can we help? Ngā mihi Quitline

My Reasons & Goals e.g. friends, family, money...
My Triggers e.g. drinking, coffee, habit...
My Strategies for being smokefree
My Support from whānau, friends, community...
Other challenges e.g. new job, moving house...

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My Quit Stage

You'll go through stages while quitting. Where are you at today?

My Quit Plan

Your Quit Plan

Reasons and goals for quitting

Triggers

Strategies for not smoking and making your environment smokefree

Support from others

Other challenges

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