For smokers who want out - tips for stopping smoking

Smoking not only affects the smoker, but also those around them. Here are some tips for stopping:

• Name the day you are gonig to stop - you will need some time to plan so don't just go for it on impulse
• Tell your friends and family you are sick of smoking, and get them to help you stop
• Write down all the reasons why you want to stop, and keep the note handy to keep you motivated.
• Get armed with information: 'phone a helpline, talk to a pharmacist or see your doctor. There are free NHS services all over the UK too - find your nearest one from the helpline or visit www.nosmokingday.org.uk
• Find out about the drug treatments that could help you - you can get Nicotine Replacement Therapy or Zyban on presecription if your doctor thinks it will suite you
• Keep a diary for a few days, noting when and where you smoke, and how you feel each time
• Use the clues from your diary to spot the smoky situations in your day - make a plan for each one. Ask any ex-smokers you know to share their tips
• Plan some treats for money you'll save - one for the end of your first smoke-free day, week and month
• Stock up on any products you are going to use, start the treatments at the right time and make sure you follow the instructions
• The night before your stop day, stub out your last cigarette then throw out all your ashtrays, lighters, matches and smoky paraphernalia. Have a relaxing bath to wash out the smoky smells for the last time
• Don't be tempted to try 'just one' after you stop - you don't smoke any more, so you don't need it!
• Practice saying 'No thanks, I don't smoke'
• Stay away from smoky bars and restaurants for the first few days - they can really undermine your willpower
• Keep a helpline number handy, and use it whenever you have any questions about stopping
• Congratulate yourself every day you stay smoke-free - it's a great achievement!

Good luck!

Helpline Numbers:

England: 0800 169 0 169
Scotland: 0800 84 84 84
N. Ireland: 0800 85 85 85
Wales: 0800 169 0 169
Quitline: 0800 00 22 00
Quit

See www.nosmokingday.org.uk for helplines in many other languages, and for lots more information about stopping smoking.