"In 1987 came a major heart attack. By this time the doctors and surgeons knew for certain smoking causes heart disease."

Jim Aylett

• Write a list of the reasons why you want to stop

  Keep the list with you and refer to it when tempted to light up. By write down the reasons why smoking is so harmful, the benefits of s...
  Keep the list with you and refer to it when tempted to light up. By write down the reasons why smoking is so harmful, the benefits of stopping become more obvious.
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• Set a date for stopping, and stop completely

  Some people prefer the idea of cutting down gradually. However, research has shown that if you smoke fewer cigarettes than usual, you a...
  Some people prefer the idea of cutting down gradually. However, research has shown that if you smoke fewer cigarettes than usual, you are likely to smoke more of each cigarette, and nicotine levels remain nearly the same. Therefore, it is usually best to stop once and for all from a set date.
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• Tell everyone that you are giving up smoking

  Friends and family often give support and may help you. Smoking by others in the household makes giving up harder. If appropriate, try ...
  Friends and family often give support and may help you. Smoking by others in the household makes giving up harder. If appropriate, try to get other household members who smoke, or friends who smoke, to stop smoking at the same time. A team effort may be easier than going it alone.
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• Don't despair if you fail

  Examine the reasons why you felt it was more difficult at that particular time. It will make you stronger next time. On average, people...
  Examine the reasons why you felt it was more difficult at that particular time. It will make you stronger next time. On average, people who eventually stop smoking have made 3 or 4 previous attempts.
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• Anticipate when you are most likely to want to smoke

  In particular, drinking alcohol is often associated with failing in an attempt to stop smoking. You should consider not drinking much a...
  In particular, drinking alcohol is often associated with failing in an attempt to stop smoking. You should consider not drinking much alcohol in the first few weeks after stopping smoking. Try changing your routine for the first few weeks. For example, don't go to the pub for a while if that is a tempting place to smoke and drink alcohol. Also, if drinking tea and coffee are difficult times, try drinking mainly fruit juice and plenty of water instead.
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Know Why You Want to Quit

To get motivated, you need a powerful, personal reason to quit. Maybe you want to protect your family from second-hand smoke. Maybe the...

To get motivated, you need a powerful, personal reason to quit. Maybe you want to protect your family from second-hand smoke. Maybe the thought of lung cancer frightens you. Or maybe you'd like to look and feel younger. Choose a reason that is strong enough to outweigh the urge to light up.

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Try Nicotine-Replacement Therapy

When you stop smoking, nicotine withdrawal may make you frustrated, depressed, restless, or angry. The craving for “just one drag” ...

When you stop smoking, nicotine withdrawal may make you frustrated, depressed, restless, or angry. The craving for “just one drag” may be overwhelming. Nicotine-replacement therapy can reduce these feelings.

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Ask About Prescription Pills

To ease nicotine withdrawal without using products that contain nicotine, ask your doctor about prescription medications. There are pil...

To ease nicotine withdrawal without using products that contain nicotine, ask your doctor about prescription medications. There are pills that reduce cravings by altering the areas of the brain affected by nicotine.

More

Don't Go It Alone

Tell your friends, family, and co-workers that you're trying to quit. Their encouragement could make the difference. You may also want ...

Tell your friends, family, and co-workers that you're trying to quit. Their encouragement could make the difference. You may also want to join a support group or talk to a counsellor. Behavioural therapy is a type of counselling that helps you identify and stick to quit-smoking strategies.

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Manage Stress

One reason people smoke is that the nicotine helps them relax. Once you quit, you'll need another way to cope with stress. Try getting ...

One reason people smoke is that the nicotine helps them relax. Once you quit, you'll need another way to cope with stress. Try getting regular massages, listening to relaxing music, or learning yoga or tai chi. If possible, avoid stressful situations during the first few weeks after you stop smoking.

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Avoid Alcohol & Other Triggers

Certain activities may boost your urge to smoke. Alcohol is one of the most common triggers, so try to drink less when you first quit. ...

Certain activities may boost your urge to smoke. Alcohol is one of the most common triggers, so try to drink less when you first quit. If coffee is a trigger, switch to tea for a few weeks. And if you usually smoke after meals, find something else to do instead, like brushing your teeth or chewing gum

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Clean the House

Once you've smoked your last cigarette, toss all of your ashtrays and lighters. Wash any clothes that smell like smoke and clean your c...

Once you've smoked your last cigarette, toss all of your ashtrays and lighters. Wash any clothes that smell like smoke and clean your carpets, curtains, and upholstery. Use air fresheners to get rid of your home of that familiar scent. You don't want to see or smell anything that reminds you of smoking

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Try and Try Again

It's very common to have a relapse. Examine the emotions and circumstances that lead to your relapse. Use it as an opportunity to reaff...

It's very common to have a relapse. Examine the emotions and circumstances that lead to your relapse. Use it as an opportunity to reaffirm your commitment to quitting. Once you've made the decision to try again, set a “quit date” within the next month

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Move

Physical activity can reduce nicotine cravings and ease some withdrawal symptoms. When you want to reach for a cigarette, put on your i...

Physical activity can reduce nicotine cravings and ease some withdrawal symptoms. When you want to reach for a cigarette, put on your inline skates or jogging shoes instead. Even mild exercise is helpful, such as walking the dog or pulling weeds in the garden.

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Eat Fruits & Veggies

Don't try to diet while giving up cigarettes – too much deprivation is bound to backfire. Instead, focus on eating more fruits, veget...

Don't try to diet while giving up cigarettes – too much deprivation is bound to backfire. Instead, focus on eating more fruits, vegetables, and low-fat dairy products. This gives you a leg up in fighting your cravings while providing disease-fighting nutrients

More

Choose Your Reward

In addition to the tremendous health benefits, one of the perks of giving up cigarettes is all the money you will save. Reward yourself...

In addition to the tremendous health benefits, one of the perks of giving up cigarettes is all the money you will save. Reward yourself by spending part of it on something fun

More

Do It for Your Health

Smoking cessation has immediate health benefits. It lowers your blood pressure and reduces your pulse after only 20 minutes. Long-term ...

Smoking cessation has immediate health benefits. It lowers your blood pressure and reduces your pulse after only 20 minutes. Long-term benefits include a reduced risk for coronary heart disease, stroke, lung cancer, and other cancers

More

Keep your hands and mouth busy

Try putting your drink in the hand that usually holds a cigarette, or drink from a straw to keep your mouth busy....

Try putting your drink in the hand that usually holds a cigarette, or drink from a straw to keep your mouth busy.

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Make non-smoking friends

It is easier said than that, but it will be easier to quit if your friends are non-smokers....

It is easier said than that, but it will be easier to quit if your friends are non-smokers.

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Change your drink

Fizzy drinks, alcohol, cola, tea and coffee all make cigarettes taste better. So when you’re out, drink more water and juice. Some pe...

Fizzy drinks, alcohol, cola, tea and coffee all make cigarettes taste better. So when you’re out, drink more water and juice. Some people find that simply changing their drink (for example, switching from wine to a vodka and tomato juice), affects their need to reach for a cigarette.

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Get moving

A review of scientific studies has proved that exercise (even a five-minute walk or stretch) cuts cravings and may help your brain to p...

A review of scientific studies has proved that exercise (even a five-minute walk or stretch) cuts cravings and may help your brain to produce anti-craving chemicals.

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Know Why You Want to Quit

So you want to quit smoking, but do you know why? "Because it's bad for you" isn't good enough. To get motivated, you need a powerful, ...

So you want to quit smoking, but do you know why? "Because it's bad for you" isn't good enough. To get motivated, you need a powerful, personal reason to quit. Maybe you want to protect your family from secondhand smoke. Maybe the thought of lung cancer frightens you. Or maybe you'’d like to look and feel younger. Choose a reason that is strong enough to outweigh the urge to light up.

More

Don't Go Cold Turkey

It may be tempting to toss your cigarettes and declare you've quit, plain and simple. But going cold turkey isn't easy to do. Ninety-fi...

It may be tempting to toss your cigarettes and declare you've quit, plain and simple. But going cold turkey isn't easy to do. Ninety-five percent of people who try to stop smoking without therapy or medication end up relapsing. The reason is that nicotine is addictive. The brain becomes used to having nicotine and craves it. In its absence, the symptoms of nicotine withdrawal occur.

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Try Nicotine-Replacement Therapy

When you stop smoking, nicotine withdrawal may make you feel frustrated, depressed, restless, or irritable. The craving for "just one d...

When you stop smoking, nicotine withdrawal may make you feel frustrated, depressed, restless, or irritable. The craving for "just one drag" may be overwhelming. Nicotine-replacement therapy can help reduce these feelings. Studies suggest nicotine gum, lozenges, and patches can help double your chances of quitting successfully when used with an intensive behavioral program. But using these products while smoking is generally not recommended.

More

Ask About Prescription Pills

To ease nicotine withdrawal without using products that contain nicotine, ask your doctor about prescription medications. There are pil...

To ease nicotine withdrawal without using products that contain nicotine, ask your doctor about prescription medications. There are pills that help reduce cravings by affecting chemicals in the brain. They may also make smoking less satisfying if you do pick up a cigarette. Other drugs can help reduce troubling withdrawal symptoms, such as depression or inability to concentrate.

More

Try and Try Again

It's very common to have a relapse. Many smokers try several times before giving up cigarettes for good. Examine the emotions and circu...

It's very common to have a relapse. Many smokers try several times before giving up cigarettes for good. Examine the emotions and circumstances that lead to your relapse. Use it as an opportunity to reaffirm your commitment to quitting. Once you've made the decision to try again, set a "quit date" within the next month.

More

Eat Fruits and Veggies

Don't try to diet while giving up cigarettes -- too much deprivation is bound to backfire. Instead, focus on eating more fruits, vegeta...

Don't try to diet while giving up cigarettes -- too much deprivation is bound to backfire. Instead, focus on eating more fruits, vegetables, and low-fat dairy products. A Duke University study suggests these foods make cigarettes taste terrible. This gives you a leg up in fighting your cravings while providing disease-fighting nutrients.

More

Choose Your Reward

In addition to the tremendous health benefits, one of the perks of giving up cigarettes is all the money you will save. Reward yourself...

In addition to the tremendous health benefits, one of the perks of giving up cigarettes is all the money you will save. Reward yourself by spending part of it on something fun.

More

Do It for Your Health

There's more than the monetary reward to consider. Smoking cessation has immediate health benefits. It lowers your blood pressure and r...

There's more than the monetary reward to consider. Smoking cessation has immediate health benefits. It lowers your blood pressure and reduces your pulse after only 20 minutes. Within a day, the carbon monoxide level in your blood returns to normal. Within two weeks to three months, your risk of a heart attack decreases and your lungs begin to function better. Long-term benefits include a reduced risk for coronary heart disease, stroke, lung cancer, and other cancers.

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Join a Forum

One of the things that can help the most in this quit is an online forum for quitters… you don’t feel so alone when you’re misera...

One of the things that can help the most in this quit is an online forum for quitters… you don’t feel so alone when you’re miserable. Misery loves company, after all. Go online, introduce yourself, get to know the others who are going through the exact same thing, post about your crappy experience, and read about others who are even worse than you. Best rule: Post Before You Smoke. If you set this rule and stick to it, you will make it through your urge. Others will talk you through it. And they’ll celebrate with you when you make it through your first day, day 2, 3, and 4, week 1 and beyond. It’s great fun.

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Replace Negative Habits with Positive Ones

What do you do when you’re stressed? If you currently react to stress with a cigarette, you’ll need to find something else to do. D...

What do you do when you’re stressed? If you currently react to stress with a cigarette, you’ll need to find something else to do. Deep breathing, self massage of my neck and shoulders, and exercise usually work wonders. Other habits, such as what you do first thing in the morning, or what you do in the car, or wherever you usually smoke, should be replaced with better, more positive ones.

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Think positive

You can do it, and this time you will!...

You can do it, and this time you will!

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Make a plan

Dates, times and measurable targets are the order of the day. Can you make it to this time next week without smoking? That would be a g...

Dates, times and measurable targets are the order of the day. Can you make it to this time next week without smoking? That would be a good start.

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Change your diet

Studies have shown that certain foods make the post-dinner cigarette that much more satisfying. Look into which ones improve cigarettes...

Studies have shown that certain foods make the post-dinner cigarette that much more satisfying. Look into which ones improve cigarettes and which ones make them worse – every little helps!

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Expect the cough

When you quit smoking you may notice that your smoker’s cough worsens as your airways “come back to life”. This might make you pr...

When you quit smoking you may notice that your smoker’s cough worsens as your airways “come back to life”. This might make you pretty miserable for a while but it will ease over time.

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Clinics are available

The NHS provide “Stop Smoking” clinics – go along to one and get some support...

The NHS provide “Stop Smoking” clinics – go along to one and get some support

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Just don’t touch cigarettes

Your brain will probably tell you “one puff won’t hurt”, “come on we can manage one cigarette with a few drinks”, et cetera �...

Your brain will probably tell you “one puff won’t hurt”, “come on we can manage one cigarette with a few drinks”, et cetera – your brain is lying and misleading you! Ignore it and don’t even have a single puff. It’ll undo all the hard work you have done and are doing.

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Delay

If you have an urge to smoke, fight it by delaying the smoking. Eat a snack first. Do twenty press-ups. Ring somebody for a chat. With ...

If you have an urge to smoke, fight it by delaying the smoking. Eat a snack first. Do twenty press-ups. Ring somebody for a chat. With any luck, in delaying yourself, you’ll be able to control your urges before you spark up.

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The Hardest Part

The first two days is the hardest part of quitting. Once you’re past that, the rest is largely mental, as you will have passed the ni...

The first two days is the hardest part of quitting. Once you’re past that, the rest is largely mental, as you will have passed the nicotine withdrawal. Week two is easier than week one, though both are horrible.

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Make a Survival Kit

Your survival kit should include things that you can use as cigarette substitutes, like hard candy, mints, toothpicks, plastic straws, ...

Your survival kit should include things that you can use as cigarette substitutes, like hard candy, mints, toothpicks, plastic straws, swizzle sticks, a stress ball or any small ball that you can squeeze when you feel stressed.

More

Avoid Alcohol and Other Triggers

Certain activities may boost your urge to smoke. Alcohol is one of the most common triggers, so try to drink less when you first quit. ...

Certain activities may boost your urge to smoke. Alcohol is one of the most common triggers, so try to drink less when you first quit. If coffee is a trigger, switch to tea for a few weeks. And if you usually smoke after meals, find something else to do instead, like brushing your teeth or chewing gum.

More

Clean House

Once you've smoked your last cigarette, toss all of your ashtrays and lighters. Wash any clothes that smell like smoke and clean your c...

Once you've smoked your last cigarette, toss all of your ashtrays and lighters. Wash any clothes that smell like smoke and clean your carpets, draperies, and upholstery. Use air fresheners to help rid your home of that familiar scent. You don't want to see or smell anything that reminds you of smoking.

More

Delay

If you have an urge, wait. Do the following things: take 10 deep breaths. Drink water. Eat a snack (at first it was candy and gum, then...

If you have an urge, wait. Do the following things: take 10 deep breaths. Drink water. Eat a snack (at first it was candy and gum, then I switched to healthier stuff like carrots and frozen grapes and pretzels). Call your support person. Post on your smoking cessation forum. Exercise. Do whatever it takes, BUT DELAY, DELAY, DELAY.

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Make it Through Hell Week, then Heck Week, and You’re Golden

The hardest part of quitting is the first two days. If you can get past that, you’ve passed the nicotine withdrawal stage, and the re...

The hardest part of quitting is the first two days. If you can get past that, you’ve passed the nicotine withdrawal stage, and the rest is mostly mental. But all of the first week is hell. Which is why it’s called Hell Week. After that, it begins to get easier. Second week is Heck Week, and is still difficult, but not nearly as hellish as the first. After that, it will be smooth sailing for you. You will just had to deal with an occasional strong urge, but the rest of the urges will be light, and you will feel confident you will make it through anything.

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Make non-smoking friends

When you’re at a party, stick with the non-smokers. "When you look at the smokers, don’t envy them," says Louise, 52, an ex-smoker....

When you’re at a party, stick with the non-smokers. "When you look at the smokers, don’t envy them," says Louise, 52, an ex-smoker. "Think of what they’re doing as a bit strange – lighting a small white tube and breathing in smoke."

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Make a list of reasons to quit

Keep reminding yourself why you gave up. Make a list of the reasons and read it when you need support. Ex-smoker Chris, 28, says, "I us...

Keep reminding yourself why you gave up. Make a list of the reasons and read it when you need support. Ex-smoker Chris, 28, says, "I used to take a picture of my baby daughter with me when I went out. If I was tempted, I’d look at that."

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Get Rid of Your Smoking Stuff

Throw out all cigarettes, ashtrays and lighters and anything else that might remind you of smoking. Wash your clothes and clean your ca...

Throw out all cigarettes, ashtrays and lighters and anything else that might remind you of smoking. Wash your clothes and clean your car to remove the smell of smoke.

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Set a no-smoking policy

Don’t allow anyone to smoke in your home or car, and avoid other people when they are smoking. Even a few whiffs of smoke have been k...

Don’t allow anyone to smoke in your home or car, and avoid other people when they are smoking. Even a few whiffs of smoke have been known to entice people trying to quit back to smoking.

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Beware the "Just One"

Even though you are moving ahead in the quitting process, you have to stay tuned in to that "little devil" inside of you who says, "Jus...

Even though you are moving ahead in the quitting process, you have to stay tuned in to that "little devil" inside of you who says, "Just one is okay." Talk back and say something like, "No thanks, I'm a non-smoker."

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