Stop smoking for good

Advice to help you quit smoking
Dr John Marsden

With a UK-wide ban on smoking in enclosed public places now in force, this could be the ideal time to quit. We've got advice on how to go about it, and how to support someone who wants to stop.
Before you stop
Don't be afraid to ask for help.
Ask family and friends not to smoke around you.
Wash your clothes to get rid of the smell of smoke.
Decide you'll only smoke during odd or even hours of the day.
Write down the reasons you want to become a non-smoker.
Each day, postpone lighting your first cigarette by one hour.
In times of temptation
Ease withdrawal symptoms with nicotine replacement therapy (NRT).
Keep busy - go for a walk, visit a friend or start a new project.
Change your routine - avoid the shops where you usually buy cigarettes.
End meals or snacks with something that won't lead to a cigarette.
Avoid people who smoke - spend more time with non-smoking friends.
Keep your hands busy - doodle, knit, send an email to someone you've lost touch with, or do the crossword
Drink plenty of fluids - keep a glass of water or pure fruit juice by you and sip it steadily.
When your desire for a cigarette is intense, clean your teeth or wash your hands to reinforce how pleasant it is not to smell of smoke.
If you miss having something in your mouth, try toothpicks, or carrot or celery sticks.
If you always smoke while driving, sing along to your favourite music instead, or use public transport.
Never allow yourself to think that 'one won't hurt' - it will. It's a slippery slope.