The article below has been taken from our most popular posters and leaflets.

Before you quit smoking, keep this action plan with your cigarettes. Read one or two sections whenever you light up. After you quit, reach for the plan instead of the cigarettes. Put it by your alarm clock and read them first thing in the morning. Review the sections before going to sleep.

During the day, keep the cards where you used to keep your cigarettes.

Tip: It took time learning to be a smoker. It will take time to learn to be a non smoker.

Understanding cravings

Craving means that I am getting free of nicotine, the addictive drug in tobacco. Many people crave cigarettes in the first days and weeks after quitting. Each craving lasts only a short time.
I'll be patient. As my body gets used to life without cigarettes, cravings will ease and gradually fade.
Tip: The most dangerous thought is: "I'll just have one."

Dealing with cravings

I won't give into a craving. Instead, I'll ask myself, "Why am I doing this?"
The reasons will be at my fingertips.
I'll take one day at a time and get through each day without smoking.

Tell yourself: "Each time I overcome the urge to have a cigarette, I'll feel stronger and more able to resist the next time."
Tip: Say to yourself - "I will not have a cigarette today."

Know your reasons for stopping smoking -for example:

• I'll stop breathing the poisons in tobacco smoke.
• I can lower my risk of heart attack, stroke, cancer and other smoking related diseases
• I'll be free of nicotine addiction.
• I'll save money, £___ every week.
• My family and friends won't be exposed to my second-hand smoke.
• I won't get so many coughs, colds, flu and chest infections.
• I'll look and feel better as a non-smoker.
• I'll feel good about myself for quitting

My reasons for quitting smoking:

Tell yourself - "I won't be a slave to the tobacco industry."

Remember the three R's

Remind myself why I quit smoking. I'll read my reasons for quitting when it gets hard.
Rehearse what I'll do to cope with the urges to smoke when tempting situations arise.
Reward myself in some small way each time I beat the urge to smoke. I'll congratulate myself for being determined and trying my best.

Practice the four D's

Delay acting on the urge to smoke. I know it will pass in a few minutes.
Deep breathe to reduce tension. I'll take two deep breaths. Breathe in slowly and deeply, then breathe out slowly.
Drink water to flush out the poisons from tobacco and satisfy the need to put something into my mouth.
Do something else to take my mind of smoking. I'll turn to another task at work, get up, move around, phone a friend

Tip: Have a fresh air break and stay away from smokers' dens.

Quit tips from ex-smokers

• Never underestimate yourself.
• Breathe a lot of fresh air and change everything around in your routine.
• I recommend nicotine replacement therapy. It really worked for me.
• Keep trying. Don't ever give up.
• Keep yourself busy. If you get a craving, remind yourself why you quit and find something to do.
• If you start to gain weight, don't worry you can work on that later.
• Tell everyone! The world is full of ex-smokers who give you encouragement and cheer you on.
• Stay away from smoky situations such as the pub until you feel ready.
• Get your personal reasons for quitting together and make your plans very carefully
• You have to know that you really, want to quit.
• Prepare yourself. Don't leave cigarettes around.
• Just do it and find anything else to do but smoke - Keeping busy helped me
• it's important to be prepared for a lot of emotional feelings
• It's such a cliché, but take it a day at a time.
• You can do it. Have a positive attitude and feel like it's a possible thing.

Coping with withdrawal

Withdrawal symptoms will not last forever! They can be uncomfortable, but they mean that my body is flushing out the chemicals from the tobacco. I'll think about how to deal with these symptoms and note my ideas here.

Nicotine Replacement and other medications can help to reduce cravings

I can choose from a range of nicotine replacement products or other medications. They all help to reduce the withdrawal symptoms and double my chances of success. To find out which is best for me I need to talk to my doctor or the pharmacist. Medications are available on prescription from a GP and some can be bought from a pharmacist.

The benefits of quitting smoking start as soon as I stop

After my last cigarette:

20 minutes - My blood pressure returns to normal
24 hours - Carbon monoxide is eliminated from my body and my lungs start to clear out the mucus.
48 hours - No nicotine is left in my body. Taste and smell improves.
72 hours - My breathing becomes easier and my energy levels increase.
2-12 weeks - Circulation improves making walking and running easier.
3-9 months - Coughs and breathing problems improve as lung function improves by 10%.
5 years - My risk of a heart attack falls to half that of a smoker.

"Stopping smoking brings many rewards"

" By stopping smoking my money will no longer go up in smoke.
" I can calculate the money I have saved so far and decide how I will spend it.
" Cigarettes cost me £--- a day, about £---per week, £ ---60 a month and £---a year.

What if I smoke again?

A slip does not have to be a set back if I learn from it and continue with my plans to quit.
I'll look at the situation in which I smoked and how many times I overcame the urge to smoke.
I'll say to myself, "It isn't easy to quit, and I'm not going to give up because of this one little mistake."
I'll learn form this. Next time I'll know what to do.

Ask for help

If I need help, I know I can: Ask my doctor or pharmacist for advice. Join a stop smoking group. Phone a smokers helpline, visit a website and join a stop smoking chat group.

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