1. Get Ready

set a quit date.

&bullChange your environment.

Get rid of ALL cigarettes and ashtrays in your home, car, and place of work.

Don't let people smoke around you.

&bullReview your past attempts to quit. Think about what worked and what did not.

&bullOnce you quit, don't smoke? NOT EVEN A PUFF!

2. Get Support and Encouragement

Studies have shown that you have a better chance of being successful if you have help. You can

get support in many ways?

&bullTell 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.

&bullTalk to your health care provider (e.g., doctor, dentist, nurse, pharmacist, psychologist, or smoking cessation coach or counselor).

&bullGet individual, group, or telephone counseling. Counseling doubles your chances of success.

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

3. Learn New Skills and Behaviours

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

&bullWhen 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.

&bullDo something to reduce your stress. Take a hot bath, exercise, or read a book.

&bullPlan something enjoyable to do every day.

&bullDrink a lot of water and other fluids.

4. Get Medication and Use It Correctly

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

&bullThese are some of the products available

Bupropion SR?Available by prescription.

Nicotine gum?Available over?the?counter

Nicotine inhaler?Available by prescription.

Nicotine nasal spray?Available by prescription.

Nicotine patch?Available by prescription and over-the-counter.

Nicotine lozenge?Available over?the?counter.

&bullAsk your health care provider for advice and carefully read the information on the package.

&bullAll of these medications will double your chances of quitting and quitting for good.

&bullNearly 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.

5. 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:

&bullAlcohol. Avoid drinking alcohol. Drinking lowers your chances of success.

&bullOther Smokers. Being around smoking can make you want to smoke.

&bullWeight 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.

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

If you are having problems with any of these situations, talk to your doctor or other health care provider.

This information has been brought to you by Firstmed.co.uk, the UK's leading .

If you wish to discuss any of the above issues in more detail, do not hesitate to contact info@firstmed.co.uk or call +44 (0)870 199 5287

- Address: Firstmed Consulting

PO Box 50227