| 1 |
Choose a stop date and stick
to it.
|
| 2 |
After stopping,
avoid absolutely having another cigarette,
even a single puff: the risk of relapse is too great. |
| 3 |
Get
rid of all your cigarettes, lighters and ashtrays. |
| 4 |
Write down a list of the disadvantages of
smoking and the benefits of stopping,
and re-read it from time to time to keep yourself
motivated.
|
| 5 |
Use a product
(patch, chewing gum, lozenge, inhaler) or take They will relieve
withdrawal symptoms (cravings to smoke, depression,
anxiety, irritability, insomnia, finding it hard
to concentrate,
weight gain, increased appetite) and will double
your chance of success.
|
| 6 |
Ask others
not to smoke in your presence. In the first
few weeks, avoid places where people smoke. |
| 7 |
Get help and support from your
friends and from a healthcare professional or take
part in our .
|
| 8 |
Change
your routine so as to avoid places and
situations where you used to smoke and the people
you used to smoke with. |
| 9 |
Make use of
distractions to counter cravings (eg go for a walk,
drink some water, chew gum). Your craving will only
last 3 to 5 minutes and you just need to wait for
it to
pass. |
| 10 |
Getting used to living without
smoking can take time and often requires several
attempts.
|