The first 72 hours

Nicotine withdrawal follows a predictable curve, and knowing the shape of it in advance makes it considerably easier to sit through than being surprised by it hour by hour.

What to actually expect

Physical withdrawal - irritability, difficulty concentrating, restlessness, increased appetite, disrupted sleep, a genuine physical craving - typically peaks around day two to three and then eases steadily over the following one to two weeks. By around day ten to fourteen, most of the acute physical symptoms have substantially settled, though the psychological habit (the hand-to-mouth motion, the specific triggers from your audit in the last module) can persist longer. This isn't a promise that day three will be easy - it's usually the worst day. It's a promise that it gets measurably better from there, which is worth knowing when you're in the middle of it and it feels like it won't.

What the evidence actually says about help

You don't have to do this unassisted, and the evidence is clear that most people who use pharmacological support have meaningfully better odds than those who go cold turkey alone.

Nicotine replacement therapy (NRT) - patches, gum, lozenges, inhalers, or a combination - roughly doubles the odds of successfully quitting compared with no support, according to the body of evidence behind it. Combination therapy (a patch for steady baseline nicotine plus gum or lozenges for breakthrough cravings) tends to outperform a single product alone. Patches are available over the counter in Australia; ask a pharmacist about dosing based on how much you currently smoke.

Varenicline (brand name Champix in Australia) is a prescription medication that reduces both craving and the satisfaction from smoking if you do slip. It's PBS-listed, which keeps the cost down, and the evidence base for its efficacy is strong - among the most effective single options available. It requires a prescription and a conversation with your GP about side effects and suitability.

Bupropion (brand name Zyban) is another prescription option, also PBS-listed, that works differently - it's an antidepressant that also reduces nicotine cravings. It's a reasonable alternative or an addition to NRT, particularly if varenicline isn't suitable for you.

None of these guarantee success on their own. What the evidence supports is that combining a pharmacological aid with a genuine plan (which is what this journey is for) outperforms willpower alone by a wide margin. This isn't a weakness in your resolve - it's using tools that measurably improve the odds.

The GP visit

Book it before your quit date, not after you've already white-knuckled it for a week. Worth asking:

• Which option - NRT, varenicline, bupropion, or a combination - fits your health history and how much you smoke.
• Whether varenicline or bupropion suits you specifically, given any other medications or conditions.
• A specific quit date to work toward, rather than a vague "soon."

This is also worth combining with the Quitline (13 78 48), a free ongoing phone support service that several studies show improves quit rates when used alongside NRT or medication, not instead of it.

The practical setup, the day before

Bin the ashtrays, the lighters, the spare packs you've stashed. Clean the car - the smell alone is a trigger. Wash anything that smells like smoke. Tell the people who need to know - not everyone, but the people whose behaviour around you actually matters (a partner who smokes, a mate you always smoke with, colleagues who'll notice you disappearing less often).

Day one through three

Have your NRT or medication ready before you wake up on day one, not scrambled together at lunchtime once the craving's already hit. Expect day two and three to be the hardest, physically. Plan light, low-stress days if you can - this isn't the week to also start a diet, take on a big work project, or have a difficult conversation you can postpone. You're not being weak by making the first 72 hours easier on yourself. You're being strategic about where you spend a limited amount of willpower.