Smokers are most likely to quit successfully if they prepare in advance. This may involve setting a specific quit day, enlisting support from friends and family, looking into nicotine replacement therapy (NRT), and avoiding situations where they are likely to smoke.

€¢ Preparing to quit

The smoker may find it helpful to write down their reasons for quitting and to focus on the positives of being tobacco-free. They should think about why and when they smoke, so that they can avoid these trigger situations. Quitters can talk to their doctor or pharmacist about NRT. They should tell their friends and family about their plans and possibly find a 'quit partner'. Finally, they should set a quit date and, if possible, reduce the number of cigarettes they smoke as that date approaches. The evening before, they should throw out all cigarettes, ashtrays and lighters.

€¢ Quitting

The first three or four days are the hardest. The quitter should be using their NRT as instructed and may need to supplement with other 'habits' to help them in the short term, e.g. chewing gum. It will also help to avoid situations where they used to smoke and to do more exercise. Reducing or avoiding alcohol will also help to maintain their willpower. They should try to see each cigarette-free day as a victory to be rewarded, perhaps by using the money saved for a special treat.

€¢ Staying an ex-smoker

It's common for ex-smokers to relapse. If this occurs, the individual may find it useful to think about the situations that led to this relapse and try to learn from them. The important thing is not to become discouraged, but to keep trying. Some smokers find that they gain weight when they quit, although for most people this is not a significant increase. Other ex-smokers find that stressful situations trigger a relapse. Regular physical exercise can help with both of these as it helps counter weight gain and is a great stress reliever.