Quitting smoking tips that really work

What is the most effective way to quit smoking?

Many smokers think that they need to give up on their own. That is simply not true. You are three times as likely to stop smoking successfully with the help of your local stop smoking service. Use these quitting smoking tips and support to quit. It’s the best place to start in reaching these services.

It’s wonderful that you have made the decision to quit, we can help. 

Tips: what to do when trying to quit smoking

It’s a challenge to stop smoking, especially if you have been smoking for a while. Use these tips to help make it a bit easier on yourself.

GP Dr Eugenia Lee talks through some of the challenges of stopping smoking and shares her tips for overcoming these.

1: Picking a date really helps

Make the decision, and mark it on your calendar “Today is the day”. Make sure it’s a day that is not too busy and so you are free from the stresses of everyday life as much as possible. Once you have decided on the date, plan ahead and stick to it. Even better: Enrol in our telephone support programme and our advisers will help you set the date and prepare for it.

2: Get free support

You are three times as likely to quit successfully with your local stop smoking service than if try to stop smoking on your own. Many areas have dedicated stop smoking teams waiting to help you reach your stop smoking goals. 

Know your smoking triggers

It’s important to understand what triggers you to smoke so that you can take the necessary steps to avoid them. Do you find yourself smoking more when you are bored, drinking alcohol, or feeling stressed? By recognising these triggers, you can better prepare yourself and find alternative copy mechanisms. If smoking in the morning is a habit for you, consider exploring the effects of morning smoking and ways to quit.

Tell the people you care about what you are doing

They can be there to help and support you. 

Ask friends and family who smoke not to do so around you

Explain that you won’t be joining them on any smoke breaks. Be prepared, they may try to encourage you to smoke. You might need to be very clear and firm about your reasons for stopping smoking. Even better: ask them to stop with you and to get in touch with us to make their own quit plan.

Use different methods

Prescribed Medications

There are several treatments available on prescription to help you beat your addiction and reduce your withdrawal symptoms. Combining these medications with behavioural support from a stop smoking advisor means that you are three times more likely to successfully quit smoking. 

Nicotine Replacement Therapy (NRT)

Nicotine patches as well as gum, spray or lozenges or e-cigarettes, when used correctly, will increase your chances of stopping smoking for good. 

Use a Nicotine Vape

Vaping is substantially less harmful than smoking and are widely regarded by healthcare professional, experts and charities as a convenient way to cut down on the number of cigarettes you smoke, or to quit smoking altogether. 

Use an app

We’ve done the hard work and pulled together a list of the most useful apps and details on how to use them. From personalised quit plans to motivation boards there’s astop smoking app for that.

Stay motivated

If you have tried and failed before or if you relapse – don’t give up! Remember: each time you try to stop smoking you have an equal chance of success.