10 Tips to Stop Smoking

Nobody says quitting is easy, even with all the support in the world, but a helping hand goes a long way. Get ready to kick the habit.

Read on help ward off cravings, manage stress, and keep a positive outlook with our top 10 tips to help you stop smoking today.

We know that quitting smoking is one of the biggest challenges but it’s worth it. Here are some tips to help you to ward off cravings, manage stress and keep a positive outlook while you’re on your journey of stopping smoking.

Tip 1: Plan your quit

Tip one on our top 10 tips to stop smoking is to plan your quit; after all, quitting smoking isn’t an easy task. Before you start, create a plan that works for you to help you reach your goal, whether you’re starting fresh or getting back on the journey after a relapse.

This means you start by setting a date, a specific moment where you intend to begin your journey. Doing this means you get a chance to prepare to stop smoking. It also means you can plan events, occasions, hobbies, and more as a distraction from smoking. You know your schedule, if a busy week is coming up, with a lot of situations that could tempt you, think through and have a plan in place about how you will manage any cravings.

Your plan will vary, depending on whether you want to quit completely in one step or gradually and find the product that are right for you. Take a look at our stop smoking timeline to help plan your journey even better.

Tip 2: Remember why you decided to quit

Goals can be easier to achieve when we keep our reasons close and visible. You might want to take that literally by listing all the reasons you want to stop smoking. You could even consider making a mood board of fond memories, incredible moments, or holidays and treats you want and could afford if you stopped smoking.

Whatever your reason to stop smoking, visualise it. Keep your reasons present, and work towards them. When you feel like giving up, remind yourself of why you are doing this and keep going!

Tip 3: Use the money you save on cigarettes to treat yourself

One of the best top tips to stop smoking is to think about real-world gains you could get in the not-too-distant future. Don’t worry, you don’t need to be a maths-wiz. Calculate how much you could save from quitting smoking using our savings tool.

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

Tip 4: Quit with a friend

Comradery can bring the best out in us – sharing a journey with, and being accountable to, a friend can give you some stability when you begin to wobble. Together, you can keep each other motivated, and you’ll know you’re not in it alone.

This can be helpful as you can plan your journey and goals together, share in the triumphs, and lean on a shoulder that truly understands what you’re going through, too. Even if you can’t quit with a friend, see if there’s someone who can help you through your journey.

Tip 5: Identify what makes you crave a cigarette

Some of our top tips to stop smoking are about using money, goals, or desires to strengthen your willpower. However, testing your willpower less is also a great way to create a quit-positive atmosphere. Consider the different triggers you may encounter during your planning step. Consider occasions like drinking, social activities, or stress.

By learning the triggers you associate with smoking, you can begin to limit or remove them. Learn how to identify your triggers and get tips for conquering your cravings.

Tip 6: Keep busy to resist the urge to smoke

As the adage goes, idle hands make for lit cigarettes…or something to that effect. Cigarettes can give you a dopamine rush, so when you’re bored, you might feel cravings knocking at your door that bit louder. 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 during this time. For example, walk around the block, call a friend, tidy your desk, or catch up on the news. It could be a great way to swap smoking out with a new hobby, which will give you back so much more sooner than you think.

Tip 7: Work out the Stress

Sometimes, working out your quit-smoking journey means working out. Stress can often be linked to cravings, and physical activity is a great way of dealing with the stress of quitting. So, stop smoking top tip number seven is to put down the cigarettes and pick up a new activity – walking, running, swimming, or a new, physical hobby.

Your lung capacity can improve 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

Accountability is a powerful motivator, and support can get you through some of the toughest patches, so tell your friends and family you’re trying to quit. If they know, your family and friends can make changes in their own behaviours to help foster a supportive environment.

When you’re struggling, your friends and family can be a shoulder to lean on. With the savings you’ll make, you might even be able to thank those who have stood beside you afterwards. If familial support isn’t working, why not look at some professional support?

Tip 9: Think Positive

While there are many top tips to stop smoking, a positive attitude can help you reach your goal. It’s not always what we want to hear, but if you can remain positive, it can help you to implement every other tip so much more easily.

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. Soon, you could have more energy, a better sense of taste and smell, healthier-looking skin, whiter teeth, and many more health benefits. that can come with quitting.

Set your environment up to support this – positive and easily visualised goals, friends that share your enthusiasm, and acknowledgement of how your body is changing for the better.

Tip 10: Try Nicotine Replacement Therapy (NRT)