good to know says: Smoking is the main cause of premature death in the UK, so the most sensible solution is to stop. But this, of course, isn't as easy as it sounds. Start by listing the reasons why you want to quit, ask family and friends to support you and be prepared for a few withdrawal symptoms such as nausea, anxiety and cravings. These will pass within a few days or weeks at most. If you're struggling, nicotine patches, gums and sprays can also help. See your GP if the withdrawals are severe. There are also two medicines called Zyban or Champix that may also ease your symptoms - they are only available on prescription and should be taken 1-2 weeks before you start to quit.
For a full medical explanation of smoking and how to stop from patient.co.uk, read on
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Write a list of the reasons why you want to stop, and keep them with you. Refer to them when tempted to light up.
Set a date for stopping, and stop completely. (Some people prefer the idea of cutting down gradually. However, research has shown that if you smoke less cigarettes than usual, you are likely to smoke more of each cigarette, and nicotine levels remain nearly the same. Therefore, it is usually best to stop once and for all from a set date.)
Tell everyone that you are quitting smoking. Friends and family often give support and may help you. Smoking by others in the household makes quitting harder. If appropriate, try to get other household members who smoke, or friends who smoke, to stop smoking at the same time. A 'team' effort may be easier than going it alone.
Get rid of ashtrays, lighters, and all cigarettes.
Be prepared for some withdrawal symptoms. When you stop smoking, you are likely to get symptoms which may include: nausea (feeling sick), headaches, anxiety, irritability, craving, and just feeling awful. These symptoms are caused by the lack of nicotine that your body has been used to. They tend to peak after 12-24 hours, and then gradually ease over 2-4 weeks.
Anticipate a cough. It is normal for a 'smokers cough' to get worse when you stop smoking (as the airways 'come back to life'). Many people say that this makes them feel worse for a while after stopping smoking and makes them tempted to restart smoking. Resist this temptation! The cough usually gradually eases.
Be aware of situations in which you are most likely to want to smoke. In particular, drinking alcohol is often associated with failing in an attempt to stop smoking. You should consider not drinking much alcohol in the first few weeks after stopping smoking. Try changing your routine for the first few weeks. For example, don't go to the pub for a while if that is a tempting place to smoke and drink alcohol. Also, if drinking tea and coffee are difficult times, try drinking mainly fruit juice and plenty of water instead.
Take one day at a time. Mark off each successful day on a calendar. Look at it when you feel tempted to smoke, and tell yourself that you don't want to start all over again.
Be positive. You can tell people that you don't smoke. You will smell better. After a few weeks you should feel better, taste your food more, and cough less. You will have more money. Perhaps put away the money you would have spent on cigarettes for treats.
Food. Some people worry about gaining weight when they go smokefree as their appetite may improve. Anticipate an increase in appetite, and try not to increase fatty or sugary foods as snacks. Try sugar-free gum and fruit instead.
Don't despair if you fail. Examine the reasons why you felt it was more difficult at that particular time. It will make you stronger next time. On average, people who eventually stop smoking have made 3 or 4 previous attempts.
Local NHS Stop Smoking Services offer free one-to-one or group support sessions and advice in your area. Getting support this way really works, one in two people who use their local NHS Stop Smoking Service are not smoking four weeks later. There are over 150 across England and sessions are run in lots of venues in your area. Find out more and get details of your nearest service on the NHS Go Smokefree website.
Nicotine Replacement Therapy (NRT) can help if withdrawal symptoms are troublesome. Nicotine gum, sprays, patches, tablets, lozenges, and inhalaters are all available on prescription. Using one of these roughly doubles your chance of stopping smoking if you really want to stop. A local NHS Stop Smoking Service, pharmacist, GP or practice nurse can advise about NRT.
Other stop smoking medicines such as Zyban and Champix may also help you to cope with cravings. They are only available on prescription and should be taken 1-2 weeks before you start to quit.
NHS Smoking helpline
Tel: 0800 169 0 169
NHS Go Smokefree website
www.nhs.uk/gosmokefree
Quit - a charity that helps people to stop smoking.
Quitline: 0800 00 22 00 Web: www.quit.org.uk.
NHS Pregnancy Smoking Helpline
Tel: 0800 169 9 169
Lines are open daily from 12 noon - 9pm. Services include support and advice from a trained adviser who understands the different issues pregnancy brings. They also have a call-back service to give you ongoing support throughout pregnancy.
© EMIS and PIP 2005 Updated: August 2005 PRODIGY Validated