Write a list of the reasons why you want to stop
Keep this with you and refer to it when you’re tempted to light up. Knowing why you are quitting will serve as motivation.

Set a date and stick to it
And make it sooner rather than later. An idea might be to try smoking another brand for a few days before quitting as they probably won’t seem so enjoyable.

Stop completely
Research shows that if you cut down and smoke fewer cigarettes than usual, you are likely to smoke more of each one, and nicotine levels remain nearly the same.

Let people know
Tell your friends, family and work colleagues that you’re trying to give up. Their encouragement could make all the difference.

Get rid of ashtrays, lighters and all cigarettes
And anything else that might remind you of smoking. Also wash your clothes and clean your home and car to remove the smell of stale smoke.

Be prepared for some withdrawal symptoms
Symptoms may include nausea, headaches, anxiety, irritability, craving or just feeling awful. Studies suggest that these tend to peak after 12–24 hours, then gradually ease over 2–4 weeks.

Anticipate a cough
It is normal for a smoker’s cough to get worse when they stop smoking, as the airways ‘come back to life’. This should gradually ease.

Change your routine
Try to avoid situations where you are likely to be tempted to smoke, such as drinking alcohol or coffee, particularly in the early stages of quitting or until you feel much stronger.

Exercise
Physical activity can reduce nicotine cravings and ease some withdrawal symptoms. Even mild exercise is helpful.

Manage stress
Many smokers find that as well as through habit, they tend to want to smoke when faced with stressful situations. See the News Centre article on managing stress.

Delay: the worst cravings last only a few minutes and will become less frequent the longer you have quit.

Deep breathe: this should help you relax and focus your mind on something else.

Do something else: go for a walk, visit a supportive friend, eat some fresh fruit or clean your teeth when you would normally have a cigarette.

Take one day at a time
Mark off each successful day on a calendar. Look at it when you feel tempted to smoke, and tell yourself that you don’t want to start all over again.

Don’t despair if you fail
Many smokers try several times before giving up for good. Examine the emotions and circumstances that led to your relapse, and use this to help the next time.

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