Help available if you want to quit smoking

One in every two smokers will die of a tobacco-related disease. If you smoke, have you thought about taking the first step towards quitting? Make a plan, think about what you're going to do to stay off tobacco for good, and seek practical support and advice from a free 'stop smoking' service.

Stop smoking services

It's difficult for smokers to quit on their own. But if you've had enough of cigarettes, help is available through smoking cessation programmes and Nicotine Replacement Therapy.

There are more than 650 of these free stop smoking services in pharmacies, GP surgeries, hospitals, communities and workplaces that can help your quit attempt. They have helped thousands of smokers to set a quit date in the last few years.

- Pharmacists

- Your local doctor GP

If you stop for 28 days or more, you are five time times more likely to stop for good.

Tips and advice

Some helpful tips to keep you on track include:

- set a specific date on which you want to stop smoking and stick to it

- let people know so they can support you in your quit attempt

- try to encourage a group of your friends or family to stop with you and support one another

- change your routine to avoid situations when you usually smoke, for example if you smoke having a cup of coffee, try tea instead

- if you smoke first thing in the morning, take a shower instead or if you smoke when you are on the phone, hold a pencil and doodle

- if you smoke on your way to work, take a slightly different route to help change your routine

- in the first few days after quitting, drink lots of water and fluids to help flush out the nicotine and other poisons from your body. Try to avoid alcohol and coffee, as these tend to increase the desire for a cigarette

- don't fall into the trap of having 'just one' cigarette - one cigarette can easily lead to another

- instead of smoking, occupy your hands with a stress or tennis ball

- when you feel like smoking a cigarette, try texting or ringing a friend - it will help the craving to pass and take your mind off it

- avoid eating high-energy, high-sugar snack foods in place of cigarettes; try fresh fruit, a low-fat yogurt or sugar-free gum instead

- avoid skipping meals or eating sweets as both cause a rapid rise and fall in blood sugar levels which make cravings worse

- keep active. Walk more; go for a swim or a cycle; dance to music at home; do some vacuuming; gardening; or wash the car

- put the money you're saving on cigarettes away so that you can buy something you really want. It can help motivate you when things are tough

Quit Kit

The free stop smoking Quit Kit can help if you're thinking about planning a quit attempt. The kit includes a 'tangle' as an alternative for something to do with your hands instead of smoking.

Cancer, heart disease and strokes

Smoking is a major risk factor for coronary heart disease, strokes and other diseases, including lung cancer.

- Smoking

- Smoking and giving up

If you quit and then relapse, accept it, work out why it happened, and focus on how you can avoid it in future.

It takes several efforts for many people to quit for good but if you are determined, you will do it.