How you can stop
Remember, millions of people have succeeded in giving up smoking - and you can too! The key to success is wanting to stop and having a plan.
Make a list of your reasons for stopping
Keep the list handy...I want to stop smoking because:
I want to stop smoking because:
- I want to improve my health
- I'm tired of smelling of smoke
- I don't want my children to become smokers
- It's anti-social
- I'm worried about getting cancer
- I don't like being addicted
- I have better things to do with my money
Set a date to stop
Will the first few days be easier during the working week or over a weekend? Will it be easier to stop when you're busy or when you're relaxed?
The night before, throw away all your cigarettes, ashtrays and lighters. Clean your house and wash your clothes, so that the smell won't remind you of smoking.
Change your habits
Smoking is a physical addiction. It is also a habit. Work out why, where and when you smoke.
There might be certain situations that make you light up - perhaps when you're on the phone, or having a coffee, or when you're having lunch with friends.
Make small changes to break the habit - try having orange juice instead or tea or coffee, and ask your friends to meet you in a smoke-free place. If you do this for a couple of weeks, you will break the link.
These small changes to your routines can all make it easier to go without a cigarette.
Anticipate problems
Which situations will be difficult? Don't wait for them to happen. Plan how you will deal with them now.
Get some support
Tell your partner, family and friends that you have decided to stop smoking. Ask them for their support. Ask them not to offer you cigarettes or smoke around you. They might even try to stop smoking with you.
Talk to your GP - he/she might be able to help. Don't be afraid to ask, even if you've asked before.
One day at a time
At the beginning of each day, congratulate yourself on having made it this far. Make your goal getting through today without smoking.
Cope with the craving
Nicotine in cigarettes is addictive - your body will have to get used to managing without it; but in the meantime you may experience periods of irritability, light-headedness, poor concentration or difficulty sleeping. These feelings are only temporary - the urge usually only lasts for three minutes.
Try these quitting tips to help you through the first days:
- If you need to put something in your mouth, try sugar-free chewing gum. Keep it healthy and non-fattening.
- If you need to do something with your hands, find something to fiddle with - a pencil, coin, or ring. Anything but a cigarette.
- Try drinking juice or eating fruit when you feel like having a cigarette.
- Be sensible with alcohol - it can affect will power. Consider avoiding alcohol temporarily, or avoid situations you know will be difficult.
- Try to learn to relax. You could try deep breathing. Even short periods of quiet and relaxation can reduce stress.
- Think positively. There will be times when you feel tired and tempted to give in. Remember why you're stopping. If you remain determined, the difficulties will pass.
- Keep busy. Keep your mind occupied.
Reward yourself
Save your cigarette money and use it to buy yourself a gift at the end of the first week. You've earned it.
Contacts
The contacts database contains details of organisations that may be able to offer information or assistance on this issue.
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Some information on this page taken, with permission, from "Smoking: Giving Up For Life" and "Stopping Smoking Made Easier" produced by The National Assembly for Wales
