- First, pick a date to quit. Quitting all at once is much more likely to succeed than trying to cut down gradually.
- Tell your family and friends about your plans to quit, and ask for their support. Then, before stopping, throw away all your cigarettes, don't keep any where you live.
- Before you stop smoking, think about the situations which make you want a cigarette. If you always smoke after a meal, plan what you'll do instead. If you smoke during certain tasks at work, figure out what can replace the cigarette.
- Some people like to hold something in their hand in certain situations; substituting a pencil or pen can work for them.
- Many feel comforted by having something in their mouth, sugar-free gum or candy, or carrot or celery sticks are good choices.
- Some people use cigarettes to relax when they are stressed. Substituting walking, reading, or meditating can be a good alternative.
- Many people need help to quit smoking. Help can come in several forms. Tell your doctor, who will advise about nicotine replacement therapy. Some general practices run smoking cessation clinics with specifically trained nursing staff. Being in a support programme makes it likelier you'll succeed.
