I want to quit, but I can't!
Focus on the reasons why you want to stop - as many as possible, so you can resist the excuses for starting again. Millions of people in Britain have managed to stop for good - you can do it too.
Common excuses!
I'm too old - the damage is done now
The risk of disease reduces as soon as you quit. Even people in their seventies can benefit from prolonged life. You are never too old.
I won't be able to cope with stress
There is no evidence that smoking helps you cope with stress.
Nicotine is a stimulant which increases the heart rate and alerts the brain. When your nicotine levels fall, you start to feel edgy because of withdrawal symptoms. Smoking to relieve the nicotine withdrawal makes you feel less stressed, but stress is not the same as a craving for nicotine. If you are feeling stressed, try relaxation techniques to help rather than cigarettes.
It's a bad time right now
Certain times are better than others, and it is best to quit when you aren't having a particularly stressful time - but don't use this as a long term excuse to keep putting it off. If you are feeling really stressed, try dealing with this before quitting.
My granddad smoked all his life and lived to 90
Yes of course there are some cases like this, but the odds of it happening are not good. The hard facts are that half of all smokers will be killed by their habit, and many others will have long term chronic disease.
I've tried to give up before and failed
Most ex-smokers tried to give up and failed, but kept trying and finally succeeded - on average it takes three to four attempts to give up permanently. So don't regard a lapse as a failure rather a step on the way to your final goal.
I'll put on weight
Lots of people who give up don't put on any weight at all and for those who do, the average gain is 4lb. The health risk of an extra 4lb is much lower than the health risk of smoking. If you are worried about putting on weight, be careful about your diet - avoid fatty or sugary foods (as your sense of taste improves with giving up, things will begin to taste sweeter). If you feel hungry snack on fruit, celery, carrot sticks etc.
I have no willpower
You need to build up your willpower gradually. Focus on the goal, and remember times when you achieved the things you wanted. Remember what it feels like to be determined and succeed.
It's not easy
No, it isn't for most people, but surveys of ex-smokers show that they found it easier than they expected. Ten million people have quit in the last 15 years. Focus on all the reasons you want to quit - your health, your fitness, your appearance, the cost, the effect on your family and friends.
Helpful tips
- try Zyban (bupropion hydrochloride) - it's available on prescription from the NHS. It's believed to stop the craving associated with nicotine addiction. It's not a wonder-drug; you'll still need determination to quit your habit. To find out more about Zyban, visit your GP
- keep busy. Don't sit around getting bored. You are much less likely to think about cigarettes if you are occupied doing something or out and about
- find something to do with your hands. If you need something to fiddle with, try a pencil, paper clip, anything except a cigarette
- take one day at a time. Set a daily goal of not having a cigarette today and give yourself a pat on the back
- remind yourself of your reasons for stopping. If you have a long list of reasons for stopping, this can help you to counter the triggers which make you want another cigarette
- learn to relax. You can do this with one of the many relaxation tapes that are available, which have a voice-over gently coaxing you into a relaxed state of mind. (Don't be fooled into thinking these are for women only. More and more men are enjoying the pleasure of deep relaxation to unwind and refresh those parts of the body that other methods don't reach
- if you are having strong cravings, nicotine patches, chewing gum or nasal sprays may help you. Do talk to your GP before using these. Some are only available on prescription and your GP will be able to help you choose the one which will work best for you
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