Cutting down to quit

Cutting down is a step in the right direction, but it still means your body is taking in the harmful chemicals found in cigarettes. While some people do eventually quit by cutting down, it's often more effective to use a combination of proven supports - like prescription medication, nicotine replacement therapy (NRT) and behavioural support like Quitline.

These options can help reduce cravings, manage withdrawal symptoms and make it easier to stop smoking completely. The sooner you stop, the sooner your body can start to recover -  and you’ll begin to notice the benefits.

Using NRT

You might want to use NRT to help you cut down. It works by giving a small, controlled amount of nicotine to reduce cravings and withdrawal symptoms. This makes it easier for you to stay on track when you try to quit by cutting down.

People who cut down without using NRT tend to compensate by inhaling more deeply when they smoke. This is because their body is used to a certain level of nicotine. Inhaling more deeply can cause more lung damage and harm. Using NRT prevents this compensation and is a much safer way to cut down.

It’s best to use NRT for a short time when you begin to cut down. As less tobacco is smoked, use of NRT can be increased for a limited time.

Getting support

If you’re thinking of cutting down to stop smoking, it’s important to have some support.

• Ask a sympathetic friend or family member to support you.
• Call the NSW Quitline  on 13 7848 (13 QUIT) for confidential help and advice.
• Get online support from the iCanQuit community.

Practical tips to help you quit

Changing your routines can help get you through cravings when you’re cutting down to quit. Try these practical suggestions to help avoid situations where you used to smoke:

• Do something different when you take a work break – go for a walk or do some exercise.
• Avoid places where people are smoking.
• Drink herbal tea instead of coffee if caffeine is a trigger for you.
• Swap your usual lunch spot for a new location or activity.
• If smoking after a meal is part of your routine, brush your teeth straight after eating instead.
• Get through that post-dinner craving by doing the washing up after a meal.
• If smoking is the first thing you do in the morning, jump up and have a shower.
• If you tend to step outside to smoke with your morning coffee, treat yourself to a cup of coffee in bed instead.
• Snack on fruit or other healthy snacks when cravings hit.
• When you’re socialising, avoid alcohol by choosing soft drinks or non-alcohol beverages.
• Use the money you save from not smoking to give yourself a reward.

Cutting down can be an effective way to quit if you want to stop smoking but need some time.

If you’re having trouble quitting by cutting down, NRT can give you some extra help.