Stage 1

The first stage - preparing to stop - can take anything from days to years, and is the most important. If you really want to stop, and you prepare, you can stop.

Once you're prepared, you'll be ready to move on to the following stages. These are stopping and staying stopped.

Some key questions

'Is smoking really dangerous?'
Around 5000 British people die in road accidents each year. Smoking kills 120,000.

'Should I cut down gradually or stop suddenly?'
Some smokers cut down gradually because they're afraid to stop. Cutting down means that you're constantly working out when you can have the next cigarette. And it can make withdrawl symptoms worse. If you can manage it, stop completley on day one.

'Is it worth stopping?'
Yes. Within weeks you will have better breathing and cleaner clothes, and the risk of serious disease starts going down immediately.

Problems or excuses?

'This isn't the right time'
There are bad times to stop - for example when you're under particular stress. But it's easy to use this as an excuse not to stop.

'It's too late the damage is probably done'
If you stop smoking before you get seriously ill, you're likley to remain healthy. The risk from smoking builds up so the sooner you stop the better.

'I may put weight on'
Some people put on weight when they stop, and some don't. For those that do, the average weight gain is only a few pounds. Try not to eat more when you stop. And try not to eat high calorie food you wouldn't normally eat. If necessary you can lose weight when you're confident you have kicked the habit.

'But I haven't got any will power'
Will power is not fixed. It's like muscle power - you can build it up. There is probably something that you're very determined about. This is will power.

'What are withdrawl symptoms and how long will they last?'
When you stop smoking you are withdrawing from nicotine and from a powerful habit. It takes time to clear the drug from the body and break the habit.
During this time your system is suffering withdrawl symptoms. These can include hunger, disturbed sleep,, depression, lightheadedness, irritation, poor concentration, craving and others.
The good news is that if you're determined to stop, they will go, usually in about a month or so. Nicotine replacement therapy (NRT) can also help.

Stage 2 - Stopping

Make an action plan:
a) Choose a day - Will the first few days be easier when your busy or relaxed?
b) Get support - Tell family and friends you've decided to stop. Ask them for their support.
c) Plan the day before - You'll need to get rid of cigarettes, ashtrays and lighters.

Helpful Hints:
a) If you need to put something in your mouth try sugar-free chewing gum.
b) If you need to do something with your hands, find something to fiddle with - a pencil, coin, anything but a cigarette.
c) Try drinking juice or eating fruit when you feel like having a cigarette.

One day at a time.
This is a cliche. But it's worth the effort to adopt this attitude. Each day congratulate yourself on having made it so far. Make it your goal to get through today without smoking.

Why don't you save the cigarette money? For an average smoker this could be over £100 a month. Six months without smoking could buy you a holiday.

Stage 3 - Staying Stopped

DO think positive.
There will be times when you feel tired and tempted to give in. Remember why you're stopped. Be positive. If you remain determined, the difficulties will pass.

DON'T play games.
A favourite is 'one cigarette won't hurt', or 'I'll just have one to prove I've kicked it'. Recognise these games for what they are - a weaking or your resolve - and stamp on them firmly.

DO take care.
After the first few weeks, especially if you found it easy to stop, people may stop encouraging you, and even forget that you're stopping. Don't be complacent. Don't allow yourself to be tempted. Be sensible.

Nicotine replacement therapy

Nicotine replacement therapy - or NRT - really does work. You can try nicotine chewing gum, patches, inhalator or a nasal spray. All these products have been scientifically tested and the results show that they double your chances of stopping, so choose whichever one suits you best

They can all be bought here at MyPharmacist, except the nasal spray , for which you need a prescription.

How does NRT work?
NRT works by getting nicotine into your system without the tar, carbon monoxide and other poisonous chemicals you get in tobacco smoke. It is these chemicals in tobacco that are most harmful, not the nicotine. But it's the nicotine that is addictive. So while you're becoming a non-smoker, you can still get nicotine from NRT. Once you're comfortable not smoking, you can cut out the NRT, gradually, if necessary.

Is NRT safe?
NRT is much safer and much less addictive than cigarettes. It's not a magic cure, but it will reduce the withdrawl symptoms and the cravings to smoke while you're stopping.
Don't worry about using too much. You can't overdose on it. The worse that could happen is that you would feel sick.

It's important to remember that NRT isn't meant to feel the same as smoking - it's meant to help you stop.

For free support and advice about stopping smoking call Quitline on 0800 002200. It is a free national helpline, staffed by fully trained stop smoking counsellors who will listen to you, and give sympathetic and helpful advice.