First steps to stopping smoking

Deciding to quit smoking is one of the most significant steps you can take toward improving your health and well-being. There are plenty of things you can do to make this journey as smooth as possible. Every step you take, no matter how small, brings you closer to a healthier, happier you.

Make a decision and set a quit date

Choose a date that feels right for you. It could be a special occasion or a day that holds personal significance. Announce your quit date to friends and family for their support.

Seek support

You are 3 times more likely to quit smoking with help than doing it on your own. You can contact our free stop smoking service.

Connect with friends, family, or online communities who can offer support and accountability.

Choose quit-smoking aids

Choosing the right quit-smoking aids can make the process smoother. A stop smoking advisor can guide you on the best Nicotine Replacement Therapy products, including patches, gum, lozenges, mouth spray, and e-cigarettes.

Prepare for withdrawal

Prepare yourself for nicotine withdrawal, which can cause symptoms such as:

• irritability
• cravings
• difficulty sleeping
• increased appetite  

Stock up on healthy snacks like fruits, vegetables, and nuts. Plan enjoyable activities to keep your mind off cravings.

Change your routine

Identify and avoid triggers that make you want to smoke, such as certain places, people, or activities. Find new hobbies or activities to fill the time you used to spend smoking.

Stay positive and persistent

Remember that quitting smoking is a journey, not a race. Celebrate your successes and don't get discouraged by setbacks. If you slip up, don't give up. Learn from your mistakes and try again.

Last updated 29 January 2025