Mayday Hospital Care

Top tips on how to stop smoking, get support and prepare for difficult situations when you stop smoking.
In this article:

  • Over 30 tips to help you quit.
  • What to do if you relapse.
  • Tell people you’ve quit, and you’re more likely to stop for good.

Stop Smoking Tips: How Hard is it to Stop Smoking?

Nicotine is a very addictive drug, and people usually try to quit two or three times, or more, before they successfully kick the habit. Make this the one that sticks.

Stop Smoking: Improve Your Heart

Smoking causes 30 per cent of all cancer deaths (including at least 84 per cent of lung cancer deaths), 17 per cent of all heart disease deaths and at least 80 per cent of deaths from bronchitis and emphysema. Secondhand smoke also claims 500 lives a week, according to Health Select Committee figures.

Stop Smoking: Smoking Ban

And if you need any more incentive, smoke-free workplace legislation will come into effect in April for Wales and Northern Ireland and July for England. (Read More: Clear the Air This No Smoking Day).

Five Easy Steps to Stop Smoking

According to leading Employee Assistance Programme Provider CiC, using these five steps together will increase your chances of quitting.

Tip to Stop Smoking: Stop Smoking Tip Number 1

Stop Smoking Top Tips: Get Ready

• Set a quit date.

• Change your environment – get rid of ALL cigarettes and ashtrays in your home, car, and place of work. Don’t let people smoke around you.

• Review your past attempts to quit. Think about what worked and what did not.

Stop Smoking: Should I Go Cold Turkey

• Once you quit, don’t smoke at all, not even a puff!


Tip to Stop Smoking: Stop Smoking Tip Number 2.

Stop Smoking Top Tips: Get Support and Encouragement

You have a better chance of being successful if you have help.

• Tell your family, friends, and co-workers that you are going to quit and want their support. Ask them not to smoke around you or leave cigarettes out where you can see them.

What are the Best Ways to Stop Smoking?

• Talk to your health care provider (doctor, dentist, nurse, pharmacist, psychologist, or smoking cessation coach or counsellor).

• Get individual, group, or telephone counselling. Counselling doubles your chances of success.

Should I Tell People I’ve Stopped Smoking?

• The more help you have, the better your chances are of quitting. Programs are available at local hospitals and health centers for free. Call your local health department for information about programs in your area.

Stop Smoking Support Clinics

• Support is available through CiC’s 24-hour freephone service on 0800 085 1376.


Tip to Stop Smoking: Stop Smoking Tip Number 3.

Stop Smoking Top Tips: Learn New Skills and Behaviour

• Try to distract yourself from urges to smoke. Talk to someone, go for a walk, or get busy with a task.


Stop Smoking Successfully

• When you first try to quit, change your routine. Use a different route to work. Drink tea instead of coffee. Eat breakfast in a different place.

• Do something to reduce your stress. Take a hot bath, exercise, or read a book.

• Plan something enjoyable to do every day.

• Drink a lot of water and other fluid


Tip to Stop Smoking: Stop Smoking Tip Number 4.

Get Medication and Use It Correctly

Should I Use Medication to Stop Smoking?

Medications can help you stop smoking and lessen the urge to smoke.

• Ask your healthcare provider for advice and carefully read the information on the package.

Will Medication Help Me to Stop Smoking?

• Medications should double your chances of quitting and quitting for good.

Stop Smoking Tips: Medication, Pregnancy and Stop Smoking

• Nearly everyone who is trying to quit can benefit from using a medication. However, if you are pregnant or trying to become pregnant, nursing, under age 18, smoking fewer than 10 cigarettes per day, or have a medical condition, talk to your doctor or other health care provider before taking medications.



Tip to Stop Smoking: Stop Smoking Tip Number 5

Stop Smoking Top Tips: Be Prepared for Relapse or Difficult Situations

Most relapses occur within the first three months after quitting. Don’t be discouraged if you start smoking again. Remember, most people try several times before they finally quit. The following are some difficult situations you may encounter:

Tips to Stop Smoking: Avoid Alcohol

• Alcohol. Avoid drinking alcohol. Drinking lowers your chances of success.


Will I Gain Weight if I Stop Smoking?

• Weight Gain. Many smokers will gain some weight when they quit, usually less than 10 pounds. Eat a healthy diet and stay active. Don’t let weight gain distract you from your main goal—quitting smoking. Some quit-smoking medications may help delay weight gain.


Stop Smoking: Moods and Depression

• Bad Mood or Depression. There are a lot of ways to improve your mood other than smoking. Some quit-smoking medications also lessen depression.


Stop Smoking Tips: Alternatives to Smoking

During the first few weeks of being a non-smoker, there will be times when you crave a cigarette. Here are some ways to tackle those cravings head-on:

Stop Smoking: Instant Substitutes to Smoking

Tips to Stop Smoking: Does Nicotine Gum Work?

• Put a piece of nicotine gum or a nicotine lozenge in your mouth.

• Brush your teeth and remind yourself how much cleaner your breath is now you’ve given up.