Preparation can help you stop smoking.
Getting the right support and medicines can increase your chances of quitting by 3 to 4 times. Contact us for help and advice.
Quit smoking with our help
Check if you're ready to quit
The first step in quitting smoking is wanting to quit.
Think about:
- your reasons for quitting
- what you like and dislike about smoking
- the positive and negative effects of quitting for you
Write down your reasons and put them somewhere you see every day. For example, on your fridge or as the screensaver of your phone.
This can help to keep you motivated when you quit.
Examples of reasons to quit smoking
Everyone has different reasons to quit.
Some common reasons people want to quit smoking include:
- for my health
- for my mental health
- for my future
- for someone else
- to set a good example
- for the environment
- to get free of nicotine cravings
- to prove I can do it
- to feel better about myself
- to save money
- to protect my brain and improve my concentration
- to sleep better
- to avoid being manipulated by promotion and advertising
- to improve or protect my looks
- to improve my fertility
Get help when you quit smoking
Advice if you’ve tried to stop smoking before
Make a plan to deal with triggers
Get to know your smoking triggers and plan ways to avoid them.
Keep a smoking diary for 2 weeks. This can help you see patterns of when you smoke.
Write down the ways you plan to deal with or avoid situations that trigger you to smoke.
How to cope when you want to smoke
Set your quit date
Having a quit date in mind can give you something to work towards. A date 2 to 4 weeks away gives you time to get ready without losing motivation.
Avoid a day when you could be much more stressed than usual. For example, if you have a big event.
If you need help to pick a quit date, you can contact a stop smoking advisor.
Create a quit plan and get support
Prepare to quit
Use the time before your quit date to:
- create smoke-free spaces - for example, in your home and car
- increase the time between cigarettes
- get advice about nicotine replacement therapy (NRT)
- learn how to use any NRT or medicines you need
- find out ways to cope with cravings and withdrawal
- get rid of any smoking equipment
If you are using a prescription medicine such as varenicline, you need to start taking it about 10 days before your quit date.
Understand your level of dependence
A stop smoking advisor can assess your level of nicotine dependence.
But you may have a higher dependence on nicotine if you:
- smoke as soon as you wake up
- smoke even when you are very ill and in bed most of the day
- get withdrawal symptoms if you cannot smoke for a while - for example, cravings, irritability and anxiety
- use more than 1 product - for example, if you smoke and vape
Nicotine replacement therapy (NRT)
Nicotine replacement therapy (NRT) is a group of safe and effective medicines to help people stop smoking.
There are different types and strengths of NRT. Your GP, pharmacist or stop smoking advisor can help you decide which type is right for you.