Helping smokers quit

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70% of smokers would like to stop smoking. Quitting smoking isn't easy, but it can be done and there are 12 million ex-smokers in the UK who prove it.

To have the best chance of quitting successfully, a smoker needs to know what they're up against, what their options are, and where to go for help.

The decision to quit smoking does not happen overnight - smokers normally go through several stages:

• Thinking about stopping
  
• Getting ready to quit
  
• Quitting
  
• Remaining a non-smoker

Thinking about stopping
A smoker may think about giving up smoking or a long time until something makes them take action:

• The introduction of a workplace smoking policy
  
• An increase in tax on cigarettes
  
• A bout of illness, or health scare for either themselves or a friend or family member

Getting Ready to Quit
Smokers who make a plan before they quit are more successful than those who don't, and planning can be done quickly. All smokers have their own smoking habit, and these habits are often tied to certain moods, events or places.

Some of the most common reasons why people smoke are:

• Emotions: feeling stressed, upset, angry, frustrated or happy
  
• Pleasure: to enjoy something even more or to reward yourself
  
• Social pressure: feeling part of the crowd
  
• Habit: feeling used to doing things while smoking
  
• Addiction: to satisfy the craving for nicotine

If you would like to stop smoking think about the times when you enjoy a cigarette and anticipate how you are going to cope without a cigarette in those circumstances:

• What activities are associated with smoking?
  
• Which cigarette is the most enjoyable and why?
  
• Which cigarettes will be most difficult to do without and why?

To complete your plan:

• Find out what help and advice is available and use it (see seeking help below)
  
• Find out about stop smoking therapies and plan to use them
  
• Identify personal reasons for quitting; write them down and go back to them frequently especially when the 'going gets tough'
  
• Set a quit date, in the near future, which will work for you

Quitting
Withdrawal symptoms are the way your body reacts when it stops getting nicotine and all the other chemicals in tobacco smoke.

Common symptoms include:

• Cravings. Each one lasts a short time, but may be strong. Over time, cravings will happen less often.
  
• Feelings of irritability, frustration, depression or anxiety.
  
• Feelings of restlessness and/or difficulty concentrating.
  
• Changed sleeping patterns.
  
• Increase in appetite and weight gain.
  
• Nicotine replacement therapy eases withdrawal symptoms

Remaining a non-smoker
Change your routines

• If you always have a cigarette in the morning with a coffee or a tea, then have fruit juice or water instead so there is not the association/trigger with smoking.
  
• When you get the urge to smoke, do something else instead.
  
• Learn how to manage your stress levels. Some ideas might include taking a hot bath, going for a walk, reading a book, talking with friends, and listening to your favourite music.

Tips for success

• Start a money jar with the money you save by not buying cigarettes.
  
• Treat yourself occasionally with the money you've saved, such as a trip to the cinema, a new CD, flowers or a meal out.
  
• Do something to reduce your stress. Take a hot bath, exercise, or read a book.
  
• Drink a lot of water and other fluids.
  
• If you feel the need to eat something try healthy snacks such as fruit or sugar free gum.

Seek support

Once a smoker has decided to quit, they are more likely to make it when friends and family give their help and support. Individual, group or telephone counselling can considerably increase the chances of success. Likewise, using a nicotine replacement therapy or Zyban can double the chances of succeeding.

These treatments are available on prescription and a UK-wide network of successful, friendly, confidential, professional NHS Stop Smoking Services is available to help smokers quit. Details will be provided to anyone who calls the NHS Stop Smoking Helpline and requests details of their local service. Telephone 0800 169 0 169

Relapse
Don't be disheartened if the quit attempt does not succeed first time around. Many smokers do not become non-smokers with their first quit attempt. Quitting is a process, and may involve setbacks. If you slip-up, think about what triggered the setback, how will you deal with it differently the next time?
Plan another quit attempt as soon as possible.

The NHS Stop Smoking Helpline provides friendly practical advice telephone 0800 169 0 169