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Giving Up Tips

Thinking about quitting smoking is a big step, you are already on your way to giving up just by thinking about it. Here are some useful tips to help you on your giving up smoking journey:

Put it in writing

Make a list of why you want to stop smoking.

Some reasons might be:

  • To save money
  • Become healthier
  • Smell better

Keeping the list with you and adding to it might make you more motivated to continue.

Get support

Lots of studies have shown that people are more successful at stopping with some help from friends, family and professionals.

Support options:

This helps keep up the momentum and means if you have a weak moment, people will be there to help you to get back on track.  If you have support, you are twice as likely to be successful!

Set a quit date

This is a good way of working up to stopping. It is a dividing line between the old you and the new you and you can celebrate your giving up smoking day!

Throw away all your cigarettes

If you haven't got any cigarettes, it is more difficult to be tempted.

Wash your clothes

Getting rid of the smell reduces the craving

Avoid triggers

This one is difficult but if you know certain situations make you reach for a cigarette, try and avoid them or reach for something else like gum. Some triggers might include; smoking after eating, smoking when you drink alcohol, smoking with your friends.

Expect some physical symptoms

If you smoke regularly, stopping might make you feel irritable, grumpy, a bit hungry and could give you headaches. These are all withdrawal symptoms.

These symptoms are only temporary and will soon disappear, the worst of it lasts about 2 days.

Use nicotine replacement therapy (NRT)

This is a way of getting nicotine into your bloodstream without smoking. It can help reduce the cravings that you get without giving you all the dangerous chemicals that cause cancer. It is less likely to get you hooked. NRT is not a magic cure but adults who use it properly, double their chance of quitting. There are lots of things to try such as: gums/ patches/ lozenges/ inhalators. You need to come in and talk to us or your GP so we can work out what is best for you.

Don't give up if you slip up

Lots of people can have a slip up when they are trying to give up smoking. The important thing is not to give up! Smoking one cigarette does not mean you are a heavy smoker again. Think of why it happened and try and avoid the situation again.

Reward yourself

It's not easy to give up so treat yourself if you are doing well.


You will still crave cigarettes for a while but be prepared. Think about putting something else in your mouth for example: gum, sunflower seeds or carrots.

Learn to relax

If you want a cigarette, change what you are doing: leave the room or go outside. Just do something because that can relieve some of the tension.

Try this:

  • Take 10 slow, deep breaths and hold the last one
  • Then breathe out slowly
  • Relax all of your muscles
  • Imagine a calm, peaceful place
  • Just get away from it all for a moment. Think only about that soothing place.