Smokers are more likely to quit successfully if they prepare in advance. This may involve setting a specific quit day, considering nicotine replacement therapy (NRT), avoiding situational cravings or enlisting support from family and friends.

Preparing to quit

Smokers may find it helpful to write down their reasons for quitting, and to focus on the positives of being tobacco-free. They should think about when and why they smoke, so that they can avoid situational cravings.

Quitters should talk to you or your pharmacist about NRT, and tell their family and friends about their plans. Finding a €quit partner€ may also make them feel supported and encourage them to persevere through their cravings.

Finally, they should set a quit date and try to reduce the number of cigarettes they smoke in the run-up to this date. The evening before, they should throw away all cigarettes, ashtrays and lighters.

Quitting

The first three to four days after the last cigarette are usually the hardest. The quitter should use their NRT as instructed and may need to supplement this with other €habits€to help them in the short-term (e.g. chewing gum).

It may also help to do more exercise and avoid situations where they previously smoked. Reducing their alcohol intake, or avoiding it altogether, may also help them to maintain their willpower. Each cigarette-free day should be viewed as a victory that deserves a reward, perhaps by spending the money saved on a special treat.

Staying an ex-smoker

It's common for ex-smokers to relapse. If this occurs, it may be useful to think about what situations led to this relapse and what can be learnt from it. The important thing is not to become discouraged, but to persevere.

Some smokers find that they gain weight when they quit, although for most this is not a significant increase. Some smokers also find that stressful situations trigger a relapse. Regular physical exercise can help with both of these as it prevents weight gain and relieves stress.