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Top tips to help you become smokefree

Also in Smoking Advice Service:

Write down a list of the reason(s) why you want to quit and put it somewhere you will see it such as on the fridge or in your purse / wallet.  This will help keep you motivated.

Set a quit date, this will give you something to aim for.

Give yourself time to prepare. 

Get rid of things that remind you of smoking such as ashtrays and lighters.

Tips for dealing with cravings

The 4 D's are a very useful way of remaining smoke free.
Delay - your craving to smoke will disappear if you can delay smoking for 3-5 minutes, honestly! Practice this a few times - cravings are very short lived, it will help you get your cravings under control.
Do something else - breaking your routine will help you break the habit. If you smoked 20 cigarettes per day and at least 5 of those were smoked when you had a cup of tea or coffee, then you may find that having a cup of tea/coffee will trigger your craving to smoke. Try changing what you drink, change from tea to orange juice, or coffee to tea. You will have your own individual habits, once you have identified them, it will be easier to break them and find something else to do.
Deep breathing - people find smoking relaxing as it allows you to take deep, relaxing breaths. Unfortunately, these relaxing breaths are mixed with several thousand dangerous chemicals which damage your health. Don't forget to take some time out and practice some deep breathing to help you take the stress out of your life when you stop smoking.
Drink water  - this will help flush the toxins out of your system. Carrying a bottle of water around will also give you something to replace the hand to mouth action associated with smoking.
If you would like our support to help you become smokefree, or for general information and advice, please contact us by:
  • Freephone 0500 600 332 (calls from mobiles may be charged) Monday-Friday 9am-5pm.
  • Text 'ADVICE' to 82727