10 steps to stopping smoking
Stopping smoking isn't easy, but there are things you can do to improve your chances of success. Read our ten top tips:
1. Pick a quit date
Choose a day that will be stress-free, and stick to it.
2. Make a list
Write down all the reasons you want to quit. Keep the list handy and read it when the cravings start.
3. Support network
Pair up with someone else who’s looking to give up smoking and support each other. Or, go online (see point number 7).
4. Be prepared
Before your quit date, get rid of ashtrays, lighters and matches, and any remaining cigarettes.
5. Stop smoking services
Contact your local NHS Stop Smoking Service for support from trained specialists.
6. Nicotine replacement therapy
Consider using nicotine replacement therapy, which can more than double your chances of stopping smoking.
7. Online support
There’s plenty of help available online at our No Smoking Day website, where you’ll find tips from other quitters in the same situation as you. You can also share your story there.
8. Avoid trigger situations
Anticipate stressful or trigger situations. So, if you smoke after a meal, go for a short walk instead.
9. Practise saying “no”
Don’t be tempted by just one cigarette; it often leads to another.
10. Treat yourself
Put away some, or all, of the money you would have spent on cigarettes and buy something special.
Read our three quitters' stories of stopping smoking
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