Quitting smoking is one of the most rewarding decisions you’ll ever make. Whether it’s for your health, your wallet, or the people you love, taking the first step can feel daunting—but it’s absolutely worth it. Here’s your guide to making the journey a little easier.

Reward Yourself

Quitting smoking saves you money—quickly. Treat yourself with the savings, whether it’s a new gadget, a fancy meal, or even a holiday. Celebrate your progress and make quitting worth it!

Keep Busy

Distract yourself during cravings by staying active. Try a new hobby, tidy up, or get some exercise. Remember, cravings only last a few minutes—don’t give in! Share your quitting story with others to stay motivated and connected.

Remember, You Are Not Alone

Support from family and friends can make all the difference. Better yet, get someone to quit alongside you! Don’t hesitate to reach out to your GP, local pharmacy, or organisations like Help Me Quit for additional advice and support.

Think Positive

When temptation strikes, redirect your thoughts to something else. Visualise your smoke-free future and remind yourself that you’re stronger than the urge to smoke.

Avoid Triggers

Certain situations, like having alcohol or coffee, can make you crave a cigarette. Reduce triggers by limiting tea or coffee and avoiding alcohol, especially in the early days of quitting.

List Your Reasons

Write down all the reasons why you want to quit smoking and keep them somewhere visible—your wallet, fridge, or phone. Reviewing them during tough moments can help keep you motivated.

Determination = Success

Even with tools like nicotine patches and gum, quitting smoking requires willpower. Stay strong and remind yourself why you started this journey in the first place.

Substitute Smoking

Keep your hands and mouth busy by carrying water, chewing gum, or using nicotine replacement products like patches or gum. These can help curb cravings and keep you on track.

Take Control

When cravings hit, pause and ask yourself, “Do I really need this cigarette?” Reaffirm your reasons for quitting and refocus on your goal.

Exercise

Physical activity is a great way to manage stress and distract yourself from cravings. Go for a walk, run, or swim—even short bursts of activity can help.

 

Destress

Learn new ways to relax, such as deep breathing, taking regular breaks, or trying yoga. These can help manage the stress that might trigger cravings.

Mindset – Think Like a Non-Smoker

Start seeing yourself as a non-smoker. Remove smoking-related items from your home and car. Change your social media profile picture if it features you smoking—embrace your new identity.

Imagine Yourself in 5 Years

Visualise your smoke-free future. How much healthier, happier, and wealthier will you be in five years without cigarettes?

Eat Sensibly

Cigarette cravings can often feel like hunger. Stay prepared with healthy snacks like grapes, nuts, or carrot sticks to help manage those moments.

Crisis Management

Life throws challenges your way, but smoking isn’t the solution. Step outside, take deep breaths, or find a quiet space to regroup when stress hits.

 

If At First You Don’t Succeed

Slip-ups happen—don’t be discouraged. Most ex-smokers make several attempts before they finally quit for good. Treat setbacks as learning experiences to prepare for next time.

Get Support

Support is available at every step of your quit journey. Reach out to Help Me Quit for free NHS advice and tailored support in Wales.

💻 Visit Help Me Quit
📞 0800 085 2219
📲 Text HMQ to 80818

Quitting smoking is a journey, not a sprint. Stay positive, lean on your support system, and remember—you’ve got this!