Stop Smoking Tips

If you feel the need for inspiration remember NICORETTE® products are here to help.

We know how difficult it is to quit smoking so we have put together some tips from other smokers who have successfully quit.

Maybe they will help you too.

Use the left and right arrows to navigate through the Top Tips above or select a category below.

Stay Positive

Think positively
If you feel tempted, think about anything except lighting a cigarette – a nice day out, a meal or a pleasant memory. The less you think about smoking the easier it will be to stay stopped.

Be positive
Make a list of the reasons you want to stop smoking and put it somewhere you will see it.
Keeping a record will help you get through those times when your resolve to stop or cut down
weakens.

Overcoming problems on the way
It is common for smokers to get negative thoughts. Now is the time you'll need your
determination more than ever.

Think of yourself as a non-smoker not a deprived ex-smoker
If you're using NICORETTE® Regular Strength 2mg Gum, NICORETTE® Microtab or
NICORETTE® Inhaler you'll find that you would still prefer cigarettes. However, once you
stop smoking, you'll find your sense of smell and taste improve so you'll start to enjoy your

food more. Don't risk losing it all again with just one cigarette.

Willpower and control

Coping in a crisis
There will be moments when you feel like throwing it all in and reaching for a cigarette if
you've stopped straight away, or smoking more than your limit if you are cutting down. Perhaps a
personal crisis such as an argument at home or pressure at work.

If you feel like having a cigarette, use your willpower and ask yourself, “How much do
I really need this cigarette?” Remind yourself of all the reasons you decided to stop
smoking in the first place. Do you really want to throw all your hard work away now that you've
got this far?

Your determination is the key to success
If you're using NICORETTE® products and feel that you're not getting the most from it, speak
to your Pharmacist, who will be able to advise you on how to use your NICORETTE® products
properly and if necessary recommend an alternative. Remember, that you must be determined to
quit, if you want your NICORETTE® products to work.

Avoid temptation and smoking triggers

Avoid Triggers
Remember alcohol and coffee are usually strong triggers for smoking. Try to avoid alcohol if it
weakens your willpower and limit tea and coffee to a few cups a day. Drink decaffeinated coffee,
water or fruit juice instead.

Remove any temptation
Don't be tempted by relaxed surroundings such as holidays or in the evening after work and risk
ruining all your hard work with just one cigarette. Remember, the occasional cigarette will only
make you crave more.

Keep yourself busy
Whenever you feel the urge to smoke take your mind off it by keeping active. Early evenings are
often the most difficult time. You could decide to try a new hobby, decorate or exercise.
Remember the craving will only last a couple of minutes, don't give in!

Substitute something for a cigarette
If you're in a social situation try carrying a non-alcoholic drink to keep your hands occupied.
Chewing ordinary gum or sucking a hard boiled sweet can help you to resist that urge to smoke.
Alterntively substitute these dangerous cigarettes with NICORETTE® products such as
NICORETTE® Gum or NICORETTE® Inhaler.

You don't need to smoke to relax
Try new ways to relax and deal with stress such as deep breathing, taking regular breaks or
light exercise. Try adding a few drops of relaxing lavender oil to your bath or put a few drops
on to your pillow before you go to sleep.

Diet and Exercise

Get some exercise
Try going for a walk, run or swim (however gentle). Physical activity is not only a great way of
dealing with stress but you'll be getting fitter too.

Eat sensibly and stick to your normal diet
Cigarette cravings are often mistaken for hunger pangs. If you feel hungrier than usual or worry
about putting on weight, avoid snacking on high calorie foods such as chocolate. Instead, keep
plenty of fruit and vegetables handy. Remember that your pharmacist can offer some useful
advice.

Reward yourself

Reward yourself regularly
One of the really noticeable things about stopping smoking is you'll have some extra money. Add
it up and you could find it is equivalent to a reasonable pay rise. Use the money you would have
normally spent on cigarettes to buy yourself a treat.

Don't panic

Remember, you're not alone
Support from family and friends are invaluable. Your Doctor or Pharmacist is always available
for advice and if you're ever feeling tempted, don't forget we're only a phone call away.

If at first you don't succeed...
Relapses can happen, so don't despair. Many ex-smokers usually try several times before being
successful. Think of your relapse as a temporary set back, rather than a failure. Use the
experience and from it so that next time you won't be tempted again.