People give up smoking using many different methods. There are plenty of options to help you to deal with cravings and withdrawal symptoms. But the most effective way to give up is to use a stop smoking support service. You’re three times more likely to give up successfully if you use a support service.
Top Tips
Giving up smoking can be challenging but planning your quit journey can help you to prepare for difficult situations and gives you the confidence to handle these issues.
S – Set a start date
T – Talk to those around you
A – Anticipate and plan for challenges you may face
R – Remove tobacco-related objects from your home and car
T – Take the next step and stop smoking
Set a start Date
Setting a start date encourages you to fully commit to your goal and allows you to monitor progress.
It also allows you enough time to prepare by doing tasks such as getting rid of smoking objects, getting smoking alternatives such as nicotine.
Use this statement to help you set a start date.
- Todays date:.......................................................................
To make my life healthier and protect those around me, I am making the following promise: - I promise to stop smoking. I plan to stop smoking on: ........
- Signed: ...............................................................................
Talk to those around you
Making a change to your life or routine can be difficult at times, so you may find it helpful to inform those around you so they can help you stick to your goals.
Some people like to be kept accountable by friends for example.
Because of this, it would be beneficial to tell those around you how they can help you. This could include asking others to support you by not smoking around you, informing them of the withdrawal symptoms and how this may impact your mood or explaining your motivations for stopping smoking.
This can feel like an awkward conversation at first but when you explain your reasoning behind it most will understand and respect your efforts.
Here are a few ways you can start to inform your family ready for your start date:
- Text or call your family and friends and explain your commitment and why you are stopping smoking
- Remove all smoking-related objects from your home such as ashtrays, lighters or cigarette packets
- Offer or suggest alternatives to your smoking visitors such as Nicotine replacement therapy or E-cigarettes
Action: write down those who you may want to inform of your commitment to a smoke-free home.
Your spouse or partner – your children or grandchildren – close family members – friends – co-workers – neighbours
Anticipate and plan for challenges you may face
If you have been smoking for a long time, you will have developed a routine around your nicotine cravings, leading to peak times when you will crave a cigarette. By recognising when these times are, you can prepare for when cravings strike.
Action: In the days leading up to your stop smoking date, record when you have a cigarette and see if you can identify any patterns.
Below is an example to show you how to record your smoking habits.
| Date | Time of Day | Location | What were you doing at the time? | Who was with you? | How did you feel? |
|---|---|---|---|---|---|
| 01/01/25 | 10:45 | At the office | Working | Alone | Stressed |
Now that you have identified when you typically smoke, you can prepare for these times and find other things for you to do to distract you from your cravings. Changes in your normal routine can help you to avoid times you may feel triggered to smoke.
Below are some examples of things you can do:
- Change your routines. For example, sit in a different chair.
- Distract yourself. Try reading a magazine or playing a game.
- Take a few deep breaths.
- Drink 6–8 glasses of water every day.
- Avoid alcohol, coffee, or other beverages you associate with smoking.
- Have “smoking substitutes” nearby and use them to keep your mouth and hands busy. (For example, a pen or rubber band)
- Exercise. Even a short walk will help.
- Find a diversion such as visiting a good friend, eating a meal out, seeing a movie, playing with a pet, buying flowers, or reading to a child.
- Share feelings with your support network
Take the next step and stop smoking
Keeping your home smoke-free can be challenging, so it’s important to recognise how far you’ve come. A good way to do this is by rewarding yourself to remind you of how hard you’re working. For example, you could:
- Get yourself something nice to celebrate being smoke-free
- See a film or go for a meal
- Start a new hobby
- Begin a new sport or exercise Make sure to celebrate each milestone no matter how big or small!
We have services locally which are ready to help you! Get in touch with the right service below:
Find your local stop smoking services
- If you live in Nottingham City - Thriving Nottingham
- If you live in Nottinghamshire County - Your Health Notts Quit Smoking
Both these services will discuss the best option for stopping with you, and provide up to 12 weeks of FREE stop smoking aids (such as Nicotine Replacement Therapy – this means gum or patches – vapes under the swap to stop scheme, or medication. Alongside this, you’ll get personalised, friendly support.
Specialist stop smoking services
If you’re pregnant, if you are going into hospital or receiving mental health care – there are separate services available for you. Your healthcare workers will talk to you about this as part of planning your treatment.
Other options
If you’d prefer not to use a stop smoking service, you could also try:
- Getting tips to stop smoking on the [Better Health website – NHS Ready to quit smoking - Better Health - NHS Staying smoke free - Better Health - NHS]
- Using the NHS smokefree app to support your progress NHS Quit Smoking – Apps on Google Play (android) or NHS Quit Smoking on the App Store (apple)
- Buying stop smoking aids over the counter at a local chemist’s shop
- Buying vapes at a vape shop in order to switch to vaping. Some vape shops have staff who are trained in providing stop smoking support – look for a poster or door sticker that says they are NCSCT qualified.
The sooner you stop, the better. But it’s NEVER too late to stop, and you’ll feel the benefits almost straight away.