No Smoking Day: 6 ways to quit smoking for good

It’s time to give up the cigarettes – and never go back. We show you how.

As well as the psychological wrench of breaking the habit of smoking, quitting can cause nicotine withdrawal symptoms including cravings, headaches, irritability and sleep problems.

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GP and media medic Dr Sarah Jarvis: “If you decide to quit smoking, it’s a good idea to set a quit date and get prepared in advance so you have everything you need to make it a success.

"Your GP or pharmacist will be able to offer advice and recommend appropriate nicotine replacement therapy (NRT) to improve the chances of quitting. Cutting out nicotine can cause headaches and other physical withdrawal symptoms, but there’s also the psychological addiction. The evidence is that your chances of quitting successfully are much better if you tackle one addiction at a time. NRT products, such as patches, gum or lozenges, can reduce the urge to smoke and allow you to concentrate on overcoming the habit of smoking in certain situations first. This increases the chances of success in the long run.

“As well as NRT, I would also advise people to visit the NHS Smokefree website, or speak to their friends and family to get the support and reassurance they will need. The NHS offers support through a variety of methods, including an app and via email. They also run local groups across the country, which offer face-to-face advice and encouragement to help people stop smoking for good.”

Faced with all that, it’s easy to just go back to bad habits. But don’t. Be strong and follow these steps from Dr Sarah Jarvis ahead of No Smoking Day (March 14).

Write it down

Everyone will have a motivation for quitting smoking. Whether it’s for health reasons, family or financial, something will be the trigger that encourages you to quit for good. Write this motivation down and put it somewhere where it’s visible, or easily accessible.

Each time you feel like smoking, read it and remind yourself of the reason why you are giving up to try and reduce the urge to smoke.

Drink more water

Increasing your intake of water will help the body to stay hydrated and reduce the severity of withdrawal headaches some people may experience. Carrying a water bottle around will also help keep your hands busy when thy might automatically be reaching for a cigarette. If you tend to smoke when you have a coffee or an alcoholic drink, try and avoid these in the early stages.

Find a new way to relax

One of the reasons people smoke is because they think it helps them to de-stress or relax. In the first few days of quitting, you will probably feel more stressed than usual. That means you’ll need to find new ways to ease the tension so that you don’t reach for the cigarettes.

Try getting a massage, having a long bath, or spend some time socialising with friends and family to unwind.

Up your exercise

Physical activity has been shown to reduce cigarette cravings and improve your mood and energy levels, which can both be low when giving up smoking. Upping your exercise regime will also help to keep off the weight that can creep on when you stop smoking. With the added bonus benefit of strengthening your heart and lungs, what’s not to like!

[Read more: All the questions you've ever wanted to ask about e-cigarettes]

Save your money

Try and put the money you would usually spend on cigarettes into a safe place – ideally a jar where you can see it. After you are a couple of months without a cigarette, empty the jar and reward yourself by spending it on something fun and enjoyable, like a weekend away or a nice dinner to keep yourself motivated.

“If you do relapse, then don’t worry and certainly don’t give up all together’ adds Dr Jarvis. “Just think about what made you smoke and try and put the necessary measures in place to stop it happening again. Many people fail to quit for good on the first go and it can take several attempts before you kick the habit all together, so don’t beat yourself up and keep trying.”

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