Ten tips to quit smoking

Quitting smoking is hard, despite the well-known health risks involved, this knowledge is not usually enough to stop a smoker from lighting up another cigarette.

The path to becoming a non-smoker is different for each individual and can be difficult, requiring perseverance, commitment and an abundance of will power. However, thousands of people successfully quit smoking every day. 

When you quit smoking, positive changes start to occur — you'll notice health improvements almost immediately. It's never too late to quit, and stopping is easier with the right support. Explore our free resources and advice to help you succeed.

Often our personal motivations in deciding to quit cigarettes will be the single most important factor in not having another cigarette and becoming a non-smoker.

Everyone will have their own reasons for wanting to quit, it could be guilt at the thought of not being around for your family or simply  wanting to look and feel younger.

Whatever your personal reasons, writing a list of the reasons you want to stop and referring to it every time you feel the urge to have a cigarette, is a great way to temper your craving.

Your doctor will be able to advise on the various smoking cessation medications and therapies available to you.

These include nicotine replacement therapy which comes in the form of gums, sprays, patches, tablets, lozenges and inhalers.

Using medication such as bupropion and varenicline may also increase your chances of quitting.

Your doctor may also be able to advise on local support groups and smoking cessation clinics.

Let your friends and family know you are quitting and seek their support. You will find that they can be a great source of encouragement when you feel tempted to smoke.

Consider asking a family member or work colleague who also smokes to try giving up along with you. You can support each other.

Switch to vapes, or e-cigarettes, for a while to help break the habit. Nicotine vaping is significantly less harmful than smoking and is one of the most effective aids for quitting smoking.

While vaping is not entirely risk-free, we recommend it only for adult smokers as a tool to help quit smoking and maintain cessation.

Many smokers are reluctant to try and quit as they fear gaining weight as a result. Although some people may gain a few pounds in the effort to quit smoking, the resultant health benefits of being a non-smoker far outweigh the additional pounds.

Besides the new healthier you can shift those pounds in no time!

Often our personal motivations in deciding to quit cigarettes will be the single most important factor in not having another cigarette and becoming a non-smoker.

Everyone will have their own reasons for wanting to quit, it could be guilt at the thought of not being around for your family or simply  wanting to look and feel younger.

Whatever your personal reasons, writing a list of the reasons you want to stop and referring to it every time you feel the urge to have a cigarette, is a great way to temper your craving.

Smoking is as much a habit as an addiction. Be prepared with how you will fill the void or occupy yourself at those times of the day when you would normally light up. Maybe taking a walk after lunch or calling a friend during coffee break, whatever gets you through the next ten minutes without smoking. Remember that a craving will pass whether you indulge it or not.

Many people smoke to unwind. Think about how you will relax once you quit, taking up daily exercise is a great way to relax and make you feel positive about the new healthier you.

Many people don’t succeed in giving up because they don’t take steps to avoid their smoking triggers during the initial stages of quitting.

Reminders in your daily life of situations when you used to use tobacco products may trigger your desire to do so again, including social triggers, like being around others who use tobacco or at social gatherings; emotional triggers, such as feeling stressed, anxious, bored, lonely, sad, frustrated, upset after an argument, or happy, excited, or relieved; and pattern or activity triggers, like starting the day, being in a car, drinking coffee or tea, or enjoying a meal or an alcoholic beverage.

Coffee, sugary foods and particularly alcohol are all smoking triggers. In the initial weeks of your journey to becoming a non-smoker, try to avoid alcohol and environments where alcohol is on offer.

Maybe make a plan with a friend for the forthcoming weekends where you go to the cinema, theatre or a sports game instead of the pub or club.

On average, people who eventually stop smoking have made three or four previous attempts. So if you aren’t successful this time, have a think about why your attempt to quit didn’t work out this time and how you can succeed next time. Stay positive, learn from your previous attempt, set a date in the near future to work towards and try to quit again.

Good luck.. and remember the joy and sense of accomplishment from being a non-smoker far outweighs the momentary, transient relief of nicotine.