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Advice on how to quit

For help to stop smoking please call the
NHS Grampian Smoking Advice Service on freephone 0500 600 332.

Find out who you can turn to for help

Some tips to help you quit smoking

Prepare for your quit attempt - keep a diary of when you smoke, where you are, and how much you wanted a cigarette on a ranking of 1 to 10.  By keeping a diary you are giving yourself a chance to look at your tobacco use and see when you might find it difficult to be without smoking when you decide you are ready to stop.
Looking at your tobacco use in this way can also help you decide if you want to use nicotine replacement therapy (NRT) such as patches or gum or if you would prefer to use a prescribed medicine such as Zyban or Champix.
Before setting a quit date, it is important that you take time to find the right support for yourself. Everyone smokes for different reasons, so everyone will find they need different types of help to stop.
Don't be reluctant to get support - this could be from friends, relatives or work colleagues. There are other people that can also help.

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.