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We understand that quitting can be a challenge, but there are some things that can make the journey that bit easier. Follow our top 10 tips to quit to help you achieve your goals.

Tip 1: Plan Your Quit

Quitting smoking isn’t an easy task. Create a plan that works for you to help you reach your goal.

First, set a date! Choose a date to quit smoking and stick with it. It’s a great way to mentally prepare to stop smoking.

Tip 2:Remember Why You Decided to Quit

Make a list of all the reasons why you want to stop smoking and put it somewhere you’ll see it. When you feel like you want to give up, remind yourself of why you are doing this and keep going!

Tip 3: Use The Money You Save on Cigarettes to Treat Yourself

The average smoker spends around £5.92 a day on cigarettes, which is a whopping £180 a month*. Calculate how much you could save!

Make sure you actually see the money you save. Set up a special account or just start a ‘quitting jar’, to store the saved cash. Then for the fun part – deciding how to spend it.

*Based on a pack of 20 cigarettes costing £10.76 and the average number of 11 cigarettes a day

Tip 4: Quit With a Friend

Grab a friend who also wants to quit. That way, you can keep each other motivated and you’ll know you’re not in it alone.

Tip 5: Identify what makes you crave a cigarette

Strengthen your willpower by limiting or skipping triggers you commonly associate with smoking. Learn how to identify your triggers and get tips for conquering your cravings.

Tip 6: Keep busy to resist the urge to smoke

Whenever you feel the urge to smoke, resist it by keeping busy. Cravings usually last 5-10 minutes so make a list of things to do in this time. For example, walk around the block, call a friend, tidy your desk or catch up on the news.

Tip 7: Work out the Stress

Physical activity is a great way of dealing with the stress of quitting. Walk, run, swim, or take up a new activity. Your lung capacity improves by as much as 10% nine months after you quit so you’ll be able to do more.

Tip 8: Lean on Your Loved Ones

Tell your friends and family that you’re trying to quit. They know what an incredible thing you are doing and will support you along the way! When you are struggling to keep it going, lean on them for encouragement.

Tip 9: Think Positive

At times you may want to pack it all in and have another cigarette. When this happens, take a moment to think of all the positives that come with being smoke-free. You could have more energy, better sense of taste and smell, healthier looking skin, whiter teeth and many more health benefits.

Tip 10: Try Nicotine Replacement Therapy (NRT) or Varenicline (Champix)

Call your local stop smoking service.

Need any more tips?

Read more with our 12 week stop smoking plan or give us a call on 0191 2691103 and let us help and support you.

How much money could you save by stopping smoking?

Answer the two questions below and then click “Calculate” to see how much money you could save!


Your savings

Please note that the figures above are simply an indication of how much you could save based on the cost of a packet of cigarettes and your daily intake.