The first point here may seem like an obvious one, but it does need to be stated. To successfully quit smoking, you genuinely need to want to do it. There are many reasons and motivations that make people want to quit, but the pressure needs to come from inside. If you are simply stopping to make someone else happy, the chances of you succeeding are slim. You have to find your own motivation and your own desire to really kick the habit once and for all.

If you are confident you are stopping for your reasons and no one else’s, then proceed on. Start by writing down why you’re quitting, as this is something you can refer back to when you’re in the midst of an intense craving and want a cigarette more than anything. Write in bullet points; short, succinct sentences detailing your reasons for wanting smoking to be a thing of the past for you. As well as health benefits, write down the emotional and financial side of stopping smoking.

With this complete, look in to nicotine replacement therapy. There is a huge range of methods available to help deal with the physical withdrawal of smoking, from inhalators which recreate the physical sensation of smoking to nasal sprays which recreate the “hit” and buzz of nicotine. If patches and gum have failed you in the past, do try one of the lesser known methods. By starting a course of nicotine replacement therapy, you are effectively doubling your chances of success.

You can also look in to group therapy, which tends to be run by doctors or hospitals. Here, you can sit and discuss the process of quitting, and have like-minded people in the same situation to turn to on bad days. Like nicotine replacement therapy, you are increasing your chances of success by attending therapy or counselling.

The next step is to set goals. After your first week of not smoking, gather together the money you would have spent on cigarettes and go and spend it. Make this a frivolous purchase, designed for nothing but fun. One week may seem like a short period in which to get a reward, but it should give you an incentive to continue. After the first week, schedule your next reward for one month without cigarettes, and then three months. This frivolous fun should help keep you on track during the difficult days, as they give something to look forward to and show that your efforts are not in vain.

Finally, one of the key aspects of quitting smoking – that is often forgotten – is that never consider yourself completely recovered. Try and think of yourself as an ex-smoker, not a non-smoker. “Just one cigarette” is often the downfall of many who have not smoked for years. Remain vigilant, always follow nicotine replacement therapy courses to their conclusion, and never be tempted just to try a cigarette and see if you still like it. You can beat the addiction, but it will always be ready to draw you back in. Keep that in mind, and the very best of luck!

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