Smoking - A Summary

Why is smoking so bad?

Some tips which may help you to stop smoking

• 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 stopping. Friends and family often give support and help.
• Get rid of ashtrays, lighters, and all cigarettes.
• Be prepared for some withdrawal symptoms. When you stop smoking, you are likely to get symptoms such as: feeling sick, headaches, anxiety, being irritable, 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.
• Be aware of situations in which you are most likely to want to smoke (for example, the pub). Try changing your routine for the first few weeks.
• 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 you don't want to start all over again.
• Be positive. 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.
• Food. Some people worry about gaining weight when they give up smoking as the appetite may improve. Be prepared for 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 and have a cigarette. You don't have to start smoking again. Examine the reasons why you felt it was more difficult at that particular time, and try again. On average, people who eventually stop smoking have made 3 or 4 previous attempts.
• Nicotine Replacement Therapy (NRT) can help if withdrawal symptoms are troublesome. You can get nicotine gum, sprays, patches, tablets, lozenges, and inhalers. Using one of these roughly doubles your chance of stopping smoking if you really want to stop. A pharmacist, GP, or practice nurse can advise.
• A medicine called bupropion (trade name 'Zyban') is another option. It also roughly doubles your chance of stopping smoking if you really want to stop. It helps reduce the symptoms of nicotine withdrawal. It may be advised by your GP.

Further help and information