Tips to help you stop smoking
1. Get as much help as you can
Find out where you can get more help on how to quit through booklets and support groups.
2. Prepare your willpower
Stopping smoking is tough. It is important to know why you are giving up.
3. Make a list of reasons why you are stopping smoking
Your reasons are personal to you. Think of your reasons for quitting when you are finding it hard not to smoke.
4. Know what to expect
The first 3-4 days are likely to be very hard. You might experience withdrawal symptoms such as restlessness, irritability, frustration or sleep problems. As the nicotine leaves your body, you will start to feel better.
5. Think of the money
Cigarettes are expensive. Smoking 20 a day can cost almost £2,000 a year. Think about saving the money you would spend on cigarettes and treat yourself to something nice.
6. Set a date to quit
This will give you something to work towards. No smoking day is always the second Wednesday in March so you might get support from other people who are trying to quit.
7. Get the support of friends and family
The more support and encouragement you can get the better. Telling people about your stopping smoking date will help you feel more committed. If your partner smokes, it will be much easier if you can try to quit together.
8. Use nicotine patches
The biggest problem with stopping smoking is because of nicotine withdrawal. If you can use patches, gum or nicotine inhalers to get your body nicotine-free gradually, you are twice as likely to successfully quit.
9. Dealing with weight gain
Try not to replace smoking with fatty foods. Smoking will damage your health more than excess weight. Don't start smoking again to try to lose weight. Try to exercise for 30 minutes 3-4 times a week. Remember to eat healthy meals. If you feel the need to have something in your hand or mouth, try chewing gum or a glass or water or fruit juice.
10. Avoid temptation
In the first few days it might be helpful to avoid situations where you usually smoke. Being with friends who smoke can be difficult at first. Don't give in to the temptation to "just have one". One cigarette is the start of a slippery slope. Try to distract yourself with something else instead.
