Top tips to help you stop smoking

  • Think positive
    Even if you have tried to stop before, convince yourself - that you’re really going to do it this time.

  • Write a List of Reasons to Stop Smoking
    Keep these with you and read them when you are tempted to light up.

  • Make a plan to give up
    Make a promise, set a date and stick to it. Don’t be put off by a wedding, party or other occasion when you would normally smoke.  (Some people prefer to cut down gradually, however research suggests that if you smoke fewer cigarettes than usual you tend to smoke more of each cigarette and nicotine levels tend to remain nearly the same).

  • Tell people you are giving up smoking
    Friends and family might give support – a word of encouragement at the right point can make a real difference.

  • 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.

  • Get rid of lighters, ashtrays and all cigarettes

  • Be prepared for some withdrawal symptoms
    When you stop smoking you are likely to get symptoms which may include; feeling sick, headaches, anxiety, irritability, cravings. Many people will notice their ‘smokers cough’ gets worse. However all of these symptoms will ease over time.

  • Think about what and when you eat
    Is your after-dinner cigarette your favourite? Research has revealed that some foods, including meat, make cigarettes more satisfying. Others, including cheese, fruit and vegetables, make cigarettes taste terrible. Why not swap your usual steak or burger for a vegetarian pizza instead.
    Top Tips for a Healthy Diet.

  • Change your drink
    Some research suggests that what we drink affects smoking. Fizzy drinks, alcohol, cola, tea and coffee all make cigarettes taste better. So when you’re out, try more water and juice instead.

  • Identify your problem times
    A craving can last five minutes. Before you give up, make 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. Think about this: the combination of smoking and drinking heavily raises your risk of mouth cancer by 38 times!

  • 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. 
    Tips to Getting Active

  • Make non-smoking friends

  • Keep your hands occupied
    If you like holding a cigarette, try an inhalator. If you normally smoked while drinking - try putting your glass or cup in the hand that usually holds a cigarette.