10 Tips to help you quit smoking

Make a plan to quit smoking
Set a date and stick to it even if you have stopped before keep telling yourself you are going to do it.

Change Your Routine
So if you normally have a cigarette after a meal do something different than you normally do.

Change What you Drink
If you normally drink coffee change it water, fruit juices, tea.

Make a pact 
See if someone else you know is giving up too a friend or family member perhaps.

A craving can last five minutes
Think and plan of things you can do when that craving starts and do it.

Get some quitting support
If you are in the UK NHS Smoking Helpline, available on 0300 123 1044 (open Monday to Friday 9am-8pm, Saturday to Sunday 11am-4pm).

 Exercise has Been Proved to Help
Take a five minute walk or stretch to help relive cravings.

 When Out for the Night
Try and stay with the non smokers and keep your hands mouth busy hold your drink in the hand you hold a cigarette.

 Nicotine replacement therapy (NRT)
Can make you twice as likely to succeed. As well as patches, there are tiny tablets, lozenges, gum and a nasal spray.

Make a list of reasons to quit
Keep telling yourself why you gave up and list the reasons put the money you save in a pot and buy yourself a treat.

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Stoptober The Quit Smoking Time Line

The quitting timeline

• After 20 minutes your blood pressure and pulse return to normal.
• After 24 hours your lungs start to clear.
• After two days your body is nicotine-free and your sense of taste and smell improve.
• After three days you can breathe more easily, and your energy increases.
• After two to 12 weeks, your circulation improves.
• After three to nine months coughs, wheezing and breathing improves.
• After one year your heart attack risk is half that of a smoker.
• After 10 years your lung cancer risk is half that of a smoker.