Top tips to quit smoking
Here are some tips to help you succeed in your quit attempt. Once your quit date has been set, remember to add this to your calendar.
- List you reasons to quit.
Keep reminding yourself why you made the decision to give up. Make a list of the reasons and read it when you need support.
- Tell people you’re quitting.
Some smokers have found it a huge help to have the support of family and friends during their quit attempt. If you feel comfortable about telling people about the type of support you’re receiving from those around you, go ahead and share and rally positive support.
- If you have tried to quit before, remember what worked.
If you have previously tried to give up smoking and you haven’t succeeded yet, do not lose hope. It is common for people to try to quit a number of times before stopping for good. During your quit attempt, consider thinking about what has worked in the past to stop you from smoking and make plans accordingly to stop temptations from coming up again.
- Get some stop smoking support through Quit Well Newham.
Aside from getting support from friends and family, there is also support available from your local stop smoking service. Did you know that you're up to 4 times more likely to quit successfully with their expert help and advice? You can contact Quit Well Newham service on 020 7882 8230 to find your nearest stop smoking support. Lines are open Monday to Fridays from 9am to 5pm. See the Newham Stop Smoking Offer for more information.
- Have a plan if you are tempted to smoke.
Quitting can be tough, but being prepared can increase your chances of success. Create a quit plan to get ready to quit smoking and find out what to expect along the way. You can develop this quit plan through the support of an advisor via our Quit Well Newham service or alternatively quitting smoking by creating your own quit plan developed by the NHS.
- List your smoking triggers and how to avoid them.
Triggers are the things that make you want to smoke. Every person has their own set of unique triggers, for example stressful situations or smelling cigarette smoke. Identify your triggers by making a list of each time you smoke and make notes of the situation (e.g., date and time of day or how strong the craving was). This will help you quit smoking.
- Keep cravings at bay by keeping busy.
Nicotine replacement therapy (NRT) can double your chances of success. As well as patches, there are tablets, lozenges, gum and a nasal spray. And if you like holding a cigarette, there are handheld products like the inhalator or e-cigarettes. When you're out, try putting your drink in the hand that usually holds a cigarette, or drink from a straw to keep your mouth busy.
- Exercise away the urge.
A review of scientific studies has proved exercise, even a 5-minute walk or stretch, cuts cravings and may help your brain produce anti-craving chemicals.
- Join the Facebook group for support and advice.
The Smokefree Quit Smoking Support group allows members to interact with each other in a friendly and supportive environment. This is a supportive platform for people to share tips, advice and support for each other to quit smoking.
Good luck! Throw away all your cigarettes before you start. Remember, there is never “just 1 cigarette.” You can do it!