Top tips for stopping smoking

Quitting smoking can be challenging, but it is easier if you prepare ahead of time. Listed below are some tips that will help you succeed.

  • Set a quit date
    Set a date and stick to it. Really think about your quit date. Avoid choosing a day where you know you may be busy, stressed or tempted to smoke (for example a night out with friends).
  • Tell people you are giving up smoking
    Quitting smoking is easier when the people in your life support you – a word of encouragement at the right point can make a real difference. Having the support of family and friends during a quit attempt can help you avoid temptation and increase your chances of success.
  • Write a list of reasons to stop smoking
  • Why do you want to quit? Health? Wealth? Whatever your motivations are, a list can really focus your mind and boost your willpower. Keep these with you and read them when you are tempted to light up.
  • Get some support
    If friends or family members want to give up too, suggest to them that you give up together, sometimes a team effort might be easier. Support is one of the keys to successful quitting.
  • Remove any lighters, ashtrays and all cigarettes from your home, car or work
  • Anticipate and plan for challenges while quitting
    Quitting smoking is hardest during the first few weeks. A lot of people may feel uncomfortable and will crave a cigarette. This is because of nicotine withdrawal, like irritability, restlessness, lack of concentration and trouble sleeping. You may be tempted to smoke to relieve these feelings However, just remember that they are temporary, no matter how powerful they feel at the time. It is important to know your smoking triggers so you can learn to deal with them.
  • Identify your problem times
  • Cravings are short but intense urges to smoke
    They will usually only last a few minutes. Plan ahead and come up with a list of five-minute strategies. For example, if you normally smoke on a night out -you could leave the party for a minute, or get up to dance.
  • Get active
    A review of scientific studies has proved that exercise (even a five-minute walk or stretch) cuts cravings and may help your brain to produce anti-craving chemicals.
  • Talk to your Stop Smoking nurse, local pharmacist or GP about quit options
    You are four times more likely to quit with experts on your side. There are free stop smoking services in your area that have helped thousands of people quit for good. Consider smoking cessation aids. The Stop Smoking Specialist provider will advise and help you choose the best option and give support with your quit attempt.

Venture online to for even more help and support. From health benefits to more quitting tips, there’s lots of free advice to offer.

List of pharmacists stop smoking service providers

Page last updated:14 October 2016