Stoptober logo


Are you getting involved with Stoptober?

You’ve made a great decision to give up smoking, and you’ll give yourself the best chance of success by preparing properly. If you want to stop smoking, you can make small changes to your lifestyle that may help you resist the temptation to light up.

Think positive.

You might have tried to quit smoking before and not managed it, but don’t let that put you off. Look back at your experiences and think about how you’re going to do it this time.

Make a plan to quit smoking.

Make a promise, set a date and stick to it. Sticking to the “not a drag” rule can really help. Whenever you find yourself in difficulty, say to yourself, “I won’t even have a single drag”, and stick with this until the cravings pass.

Consider your diet.

Is your after-dinner cigarette your favourite? Change your routine after mealtimes. For example, get up and do the dishes straight away.

Change your drink.

Fizzy drinks, alcohol, cola, tea and coffee all make cigarettes taste better. So when you’re out, drink more water and juice.

Identify when you crave cigarettes.

A craving can last 5 minutes. Before you give up, make a list of 5-minute strategies.

Paper with "Today: Quit Smoking" written

Get some stop smoking support.

If friends or family members want to give up, too, suggest to them that you give up together. You can also receive support from your local Imaan pharmacist.

Get moving.

A review of scientific studies has proved exercise, even a 5-minute walk or stretch, cuts cravings and may help your brain produce anti-craving chemicals.

Make non-smoking friends.

When you’re at a party, stick with the non-smokers.

Keep your hands and mouth busy.

Nicotine replacement therapy (NRT) can double your chances of success. As well as patches, there are tablets, lozenges, gum and a nasal spray.

Make a list of reasons to quit.

Keep reminding yourself why you decided to give up. Make a list of the reasons and read it when you need support.

Person breaking cigarette in half

If you would like more advice on beating your smoking habits, please speak to your local Imaan pharmacist. Follow this link to see if your local Imaan pharmacy provided this service.

We would also recommend downloading the Stoptober app, which offers daily support, tips, goals and motivation to help you quit. You can also use it to track your progress, earn badges and see how much money you’re saving. Good luck!

You can also visit the NHS website for more advice in an online form

Leave A Comment