How to give up

• Tell yourself why you want to give up - for your own health, for the health of those around you and/or to save money.
• Set a date to stop smoking.
• Plan how to cope with cravings and withdrawal symptoms. Cravings usually last for about three minutes at a time. Find something to occupy your mind until the craving passes, such as listening to music, reading a book or running on the spot. Withdrawal symptoms such as irritability, mood swings and anxiety last three to four weeks. During this time nicotine replacement therapy, such as patches, gum, tablets, an inhalator or nasal spray, can be helpful.
  
• Plan how to keep your hands busy. If you miss having the cigarette in your hand then replace it with something else, such as a pocket puzzle.
• Get support from your family, friends and workmates. Let them know that you're trying to give up so they understand why you may be acting differently, and so they don't offer you cigarettes.
• Avoid temptation. If there are times and places where you would usually smoke then avoid them until you're confident that you won't be overcome by temptation. If you smoke after supper, distract yourself by doing the washing up or by going for a walk. If you always smoke down the pub then go somewhere else to meet with your friends.
  
• Treat yourself! Whatever you do, don't forget to reward yourself regularly for not smoking.
  

If you don't succeed, then try again. Most people don't do it the first time, but most are successful eventually.