1,000 PEOPLE IN THE UK QUIT EVERY DAY*
We know quitting smoking isn't an easy task. Use this page to get tips on how to make your next quit a successful one.
TIP 1: THINK POSITIVE AND GET INSPIRED
At times you may want to pack it all in and have another cigarette. When this happens, take a moment to think of all the positives that come with being smoke-free. You could have more energy, better sense of taste and smell, healthier looking skin, whiter teeth and many more health benefits.
Explore our success stories to find that added motivation to kick-start your journey and stop smoking for good.
TIP 2: PLAN YOUR QUIT
By having a plan in place, we know you are less likely to face challenges during your quit.
That’s why we have created My Quit Plan. To help you match your smoking habits with different quitting strategies that can work for you.
First, set a date! Choose a date to quit smoking and stick with it. It’s a great way to mentally prepare to stop smoking.
Then download your quit plan here.
TIP 3: REMEMBER WHY YOU DECIDED TO QUIT
Make a list of all the reasons why you want to stop smoking and put it somewhere you’ll see it. When you feel like you want to give up, remind yourself of why you are doing this and keep going!
TIP 4: USE THE MONEY YOU SAVE ON CIGARETTES TO TREAT YOURSELF
The average smoker spends around £5.92 a day on cigarettes, which is a whopping £180 a month.**
Make sure you actually see the money you save. Set up a special account or just start a ‘quitting jar’, to store the saved cash. Then for the fun part - deciding how to spend it.
**Based on a pack of 20 cigarettes costing £10.76 and the average number of 11 cigarettes a day
TIP 5: QUIT WITH A FRIEND
Grab a friend who also wants to quit. That way, you can keep each other motivated and you’ll know you’re not in it alone.
TIP 6: IDENTIFY WHAT MAKES YOU CRAVE A CIGARETTE
When attempting to quit, it can be helpful to avoid your triggers when getting through the initial stages of nicotine withdrawal. Of course, you can’t avoid every common trigger.
For triggers like finishing a meal or driving, the key is to break the association between the event and smoking. Helpful strategies for this include finding a physical replacement for smoking, like chewing gum or sucking on a lozenge or mint.
TIP 7: KEEP BUSY TO RESIST THE URGE TO SMOKE
Whenever you feel the urge to smoke, resist it by keeping busy. Cravings usually last 5-10 minutes so make a list of things to do in this time. For example, walk around the block, call a friend, tidy your desk or catch up on the news. It can also be beneficial to distract yourself by doodling or squeezing a stress ball to keep your hands busy.
TIP 8: WORK OUT THE STRESS
Physical activity is a great way of dealing with the stress of quitting. Walk, run, swim, or take up a new activity. Your lung capacity can improve by as much as 10% nine months after you quit so you’ll be able to do more.
TIP 9: LEAN ON YOUR LOVED ONES
Tell your friends and family that you’re trying to quit. They know what an incredible thing you are doing and will support you along the way! When you are struggling to keep it going, lean on them for encouragement!
TIP 10: TRY NICORETTE COMBINATION SUPPORT TO HELP YOU QUIT FOR GOOD
When you stop smoking, nicotine withdrawal may make you feel irritable, anxious or down. NICORETTE® can help tackle these withdrawal symptoms so you can carry on with your day!
Use Nicorette InvisiPatch to provide sustained levels of background nicotine plus a flexible format to provide relief from breakthrough cravings.
Nothing is more effective in helping you quit for good.✝ Shop our combination bundles.
✝For verification please contact 0808 238 9999.
MORE FROM NICORETTE®
*Based on Public Health England figures, published Sept 2018.
Nicorette contains nicotine. Requires willpower. Always read the label. (12+ years) UK/NI/20-15466