Quit tips

Good preparation is the key to quitting smoking successfully. Use our top tips to help you plan in advance and help prevent you from giving into those pesky cravings.

Reward yourself

One of the things you’ll quickly notice about stopping smoking is you’ll have more money. Add it up and you could find it’s enough to do ‘that thing’ you’ve always wanted to do. Buy yourself something nice, a holiday perhaps?


Keep busy

… and keep active. How about trying a new hobby, doing a bit of tidying or exercise? Remember, cravings only last a few minutes – don’t give in! Share your story with us, it might help distract you.

Remember, you are not alone.

Support from family and friends is invaluable. Even better, get them to quit with you! Your doctor or local pharmacy is always available for advice too. If you’re ever feeling tempted, don’t forget we’re here to chat.


Think positive

If you’re feeling tempted, try thinking about anything and everything apart from lighting up. The less you think about smoking the easier it will be to give up. Remember, you’re better than those cigarettes!


Avoid triggers

Alcohol and coffee are two things which often make someone think about smoking. Try limiting tea and coffee to a few cups a day if the smell is too much of a reminder. Avoid alcohol if you think it’ll weaken your willpower.


List your reasons

Make a list of the reasons why you want to stop smoking. Put it somewhere you’ll see it every day like in your purse or pocket. Keeping these reasons handy will help you get through those tough, tempting times.


Determination = success

Even with the help of nicotine patches and gum, you’ll still need steely determination to give smoking the boot for good. Smoking is a powerful addiction and you’ll need your willpower to beat it. Stay strong!



Sometimes it can be hard to say no to smoking if you’re out with mates. Try carrying a bottle of water to keep your hands busy. Chewing gum or sucking a lolly can help you to resist that urge to smoke. Alternatively, you can get Nicotine Replacement Therapy (gum or patches) which can ease cravings.

Take control

Use your willpower and ask yourself ‘How much do I need this cigarette?’ Remind yourself of all the reasons why you decided to stop smoking in the first place. Do you really want to throw all your hard work away now that you’ve gotten this far?


Keep busy

… and keep active. How about trying a new hobby, doing a bit of tidying or exercise? Remember, cravings only last a few minutes – don’t give in! Share your story with us, it might help distract you.



Try going for a walk, run, cycle or swim – it doesn’t have to be for long. Physical activity is a great way of dealing with pent-up stress.



Try new ways to relax and deal with stress like concentrating on your breathing, taking regular breaks or a bit of exercise. Yoga anyone?

Mindset – think like a non-smoker

It’s time to think of yourself as one. If you have a profile picture of yourself smoking, now is the time to change it! Throw all those smoking bits and pieces away.

Imagine yourself in 5 years

Where do you want to be in your life? Do you see yourself as a smoker then?


Eat sensibly

Cigarette cravings are often mistaken for hunger pangs. If you feel hungrier than usual, snack on healthy foods like grapes or carrot sticks. Keep a little pot handy for those testing moments.



Remember there will be moments when you’ll feel like throwing it all in and reaching for a cigarette. It might be a personal crisis such as an argument at home or pressure at work. Take a step outside or pop to the loo for a couple of minutes of quiet time.


If at first you don’t succeed

Stumbles happen, so don’t despair. Most ex-smokers tried many times before they finally quit smoking for good. Think of it as a temporary setback, not a failure. Use the experience and learn from it so that you’ll be more prepared for next time.