topping smoking is not easy. Below are some tips which may help you to
quit smoking. At the end of the leaflet there are details of some
further resources that may help.
Write a list of the reasons why you want to stop, and keep them with you. Refer to them when tempted to light up. You may wish to read a separate leaflet in this series called '
Smoking - The Facts'. This gives the reasons why smoking is so harmful and lists the benefits of stopping.
Set a date for stopping,
and stop completely. (Some people prefer the idea of cutting down
gradually. However, research has shown that if you smoke less
cigarettes than usual, you are likely to smoke more of each cigarette,
and nicotine levels remain nearly the same. Therefore, it is usually
best to stop once and for all from a set date.)
Tell everyone that you are giving up smoking.
Friends and family often give support and may help you. Smoking by
others in the household makes giving up harder. If appropriate, try to
get other household members who smoke, or friends who smoke, to stop
smoking at the same time. A 'team' effort may be easier than going it
alone.
Get rid of ashtrays, lighters, and all cigarettes.
Be prepared for some withdrawal symptoms.
When you stop smoking, you are likely to get symptoms which may
include: nausea (feeling sick), headaches, anxiety, irritability,
craving, and just feeling awful. These symptoms are caused by the lack
of nicotine that your body has been used to. They tend to peak after
12-24 hours, and then gradually ease over 2-4 weeks.
Anticipate a cough.
It is normal for a 'smokers cough' to get worse when you stop smoking
(as the airways 'come back to life'). Many people say that this makes
them feel worse for a while after stopping smoking and makes them
tempted to restart smoking. Resist this temptation! The cough usually
gradually eases.
Be aware of situations in which you are
most likely to want to smoke. In particular, drinking alcohol is often
associated with failing in an attempt to stop smoking. You should
consider not drinking much alcohol in the first few weeks after
stopping smoking. Try changing your routine for the first few weeks.
For example, don't go to the pub for a while if that is a tempting
place to smoke and drink alcohol. Also, if drinking tea and coffee are
difficult times, try drinking mainly fruit juice and plenty of water
instead.
Take one day at a time. Mark off each successful
day on a calendar. Look at it when you feel tempted to smoke, and tell
yourself that you don't want to start all over again.
Be positive.
You can tell people that you don't smoke. You will smell better. After
a few weeks you should feel better, taste your food more, and cough
less. You will have more money. Perhaps put away the money you would
have spent on cigarettes for treats.
Food. Some people
worry about gaining weight when they give up smoking as the appetite
may improve. Anticipate an increase in appetite, and try not to
increase fatty or sugary foods as snacks. Try sugar-free gum and fruit
instead.
Don't despair if you fail. Examine the reasons
why you felt it was more difficult at that particular time. It will
make you stronger next time. On average, people who eventually stop
smoking have made 3 or 4 previous attempts.
Stop Smoking Clinics
are available on the NHS. They have a good success in helping people to
stop smoking. Your doctor may refer you to one if you are keen to stop
smoking but are finding it difficult to do so.
Various medicines
can increase your chance of quitting. These include Nicotine
Replacement Therapy (NRT) which comes as gums, sprays, patches,
tablets, lozenges, and inhalers. You can buy NRT without a
prescription. Also, medicines called bupropion (trade name 'Zyban') and
varenicline (trade name 'Champix) can help. These are available on
prescription. See separate leaflets called '
Smoking - Nicotine Replacement Therapy', '
Smoking - Helping to Stop with Bupropion' and '
Smoking - Helping to Stop with Varenicline'.
Further help and information
Quit - a charity that helps people to stop smoking.
Quitline: 0800 00 22 00 Web: www.quit.org.uk
NHS 'Go Smokefree' Services
NHS smoking helpline 0800 169 0 169 Web: www.gosmokefree.nhs.uk
For help and advice on stopping smoking, and for details of your local NHS Stop Smoking Service.
References
© EMIS and PiP 2008 Updated: 15 May 2008
