Be Smoke Free

Quick Tips

Want some extra guidance on how you can stop smoking? Read our quick tips to find out why giving up smoking will be one of the best decisions of your life.

1. Have a solid reason for quitting

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Make sure you plan a concrete reason for quitting and keep it in your mind – your motivation is only as strong as your reason for quitting. Be that for your own health or for your family and friends, remembering your reason in a moment of weakness can stop you from reaching for that cigarette.

2. Keep busy!

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Relapses often stem from boredom so the busier you are the less likely you are to find yourself reaching for a cigarette. Take up a new hobby or substitute the time you would normally spend smoking with something else – take a walk, read a book or get in touch with that long lost friend you’ve been meaning to contact. Why not check out our interactive map to find your nearest leisure centre, organised walk or local park?

3. Make a plan

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Set a date for when you will quit smoking – mark it on your calendar and commit to that date. Giving yourself something to aim for gives you focus and motivation to stay on target.

Throw away any leftover cigarettes you have to remove temptation and avoid carrying matches or a cigarette lighter with you. Remember the harder you make it to smoke the less likely you will be to relapse.

Even if you feel it might be too difficult to completely give up smoking straight away, make a plan to reduce the number of times you smoke per day. Reducing how many times you smoke can help the path towards quitting for good. 

4. Manage your cravings

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If you know what to expect then it could make it easier to cope with your cravings. Nicotine is an addictive chemical found in tobacco. Nicotine alters the balance of two chemicals in your brain, this Nicotine rush happens very quickly and many smokers find this experience enjoyable.

When you stop smoking the loss of the Nicotine has a knock on effect to those chemicals in your brain, which can make you feel anxious, depressed and irritable. It is possible to manage your Nicotine withdrawal symptoms by using stop smoking medication.

For more information about managing Nicotine withdrawal please click here 

5. Get support

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Giving up smoking is a big deal and having people cheering you on all the way can have a huge difference. Your friends and family will want to help in any way they can, but remember you can also get support from local groups, your pharmacy or your GP if you feel you need some extra help. Don’t feel bad if you have an ‘off’ day – there’s bound to be ups and downs along the way and not every day will be a walk in the park. Talk to people, look through some inspirational quit stories and focus on your reason for quitting.

Remember there is also a range of support you can access to help you quit smoking.

There are many stop smoking treatments that can help you cut down or go smoke free – these are all about personal preference or what works best for you. 

Can e-cigarettes help me? Find out more information about e-cigarettes here 

6. You can do it!

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Positive thinking works wonders! Remember to keep telling yourself that you can reach your goal and reinforce that positive mindset with little triumphs on the way such as week markers and big milestones to show how far you’ve come. If you need regular motivational tips, check out this app.

If they can do it then so can you, hear about the fantastic success stories of others who have managed to quit smoking. 

7. Watch out for those relapses!

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Anyone can have a little wobble when they are trying to do something as big as giving up smoking. Try not to think about just having one cigarette on a really bad day. In many ways, this may make it harder to quit and could leave you feeling a little disappointed. If you feel like you may relapse, try speaking to somebody first to help you deal with those feelings.

Click here for some useful advice on managing withdrawal and recovery symptoms and cravings.

8. Make your home a smoke free environment

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The best way to help you stop or cut down your smoking is to eliminate the amount of exposure you and your family have to tobacco; the biggest risk can come just from being in your home or car.

Did you know that it's against the law to smoke in a car when a child is present?

By freeing your environment of tobacco and other harmful chemicals, you can help to improve the health of you and your family and friends.

Find out more about what effects smoking can have on your body.