Recommendations of Smoking (quitting)

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Quitting

Deciding to quit and really wanting to succeed are important steps in becoming a non-smoker. There are three stages to giving up smoking:

preparing to stop,
stopping,
and staying stopped.

It can take up to 3 months to become a non-smoker, although it usually takes less time. The physical craving for a cigarette often goes in less than a week. The psychological craving can last longer.

Preparing to stop

It is important that you stop smoking because you want to. Write down your reasons, and keep the list to hand over the next few months. Think of the benefits: less coughing, cleaner clothes, better breathing (for you and your friends and family), more money, and a lower risk of developing smoking-related illnesses.

When you have decided to stop, make a plan:

choose a day to quit; ask family and friends for their support;
plan a reward for the end of your first day, and the end of the first week, and the first month;
and the day before, get rid of cigarettes, ashtrays and lighters.

You could also talk to your doctor or pharmacist about nicotine replacement therapy. Used properly, these products can double the success rate of stopping smoking.

Stopping

Your goal is to get through the first day without smoking. If you need to put something in your mouth chew sugar-free gum or something healthy and non-fattening. Drink juice and eat fruit. If you feel a strong craving, try taking some deep breaths and delay giving in to the urge. It will usually pass in a couple of minutes.

If you need to do something with your hands, find something to fiddle with - a pencil, a coin, anything but a cigarette.

You may wish to ease the withdrawal symptoms with nicotine replacement therapy. Consult your GP and follow the manufacturers instructions to make sure you use enough, for long enough.

Staying stopped

Take it one day at a time. Each day congratulate yourself on having made it so far. Keep reminding yourself of your reasons for giving up, and what you are gaining by not smoking. Think positively, remain determined and reward yourself. At the beginning it may help to change your normal routine, to avoid situations that would normally encourage you to smoke such as going to the pub.

After the first weeks, especially if it was easy, people may stop encouraging you, and even forget youre stopping. This period is crucial. Try not to be complacent. Dont allow yourself to be tempted.

Dont be tempted to smoke one cigarette. This can easily lead to two or three cigarettes and you risk becoming a smoker again.

Save the cigarette money. For an average smoker it could be over Â£100 a month. Six months without smoking could buy you a holiday and this is a great incentive to keep going.