It is estimated that if a smoker goes on a course of nicotine replacement therapy and has group therapy with a qualified counsellor, their chances of stopping smoking for good are as high as 90%.

Unfortunately, many people still have huge reservations about therapy. It is easy to see why people find the idea of sitting around with a group of strangers, talking about personal emotions and issues may seem daunting, and many believe it doesn’t work anyway. But statistics show that when people do seek professional group support while quitting smoking, it genuinely does help lessen their chances of resuming the habit.

It can be immensely freeing to sit with people, from all walks of life, who are in a similar situation to you and talk about it. This is especially true if it’s something you’ve never done before. Quitting smoking is incredibly difficult, particularly if you are the only one in your social circle who has decided to kick the habit. By attending group meetings, you are going to receive support and – most importantly – understanding from people who are in the exact same position. Group therapy is recommended for almost anything – there has to be a reason for that, and the main reason is that it works. Why not try it and see? After all, if you genuinely disliked the first session, there’s no need to go again.

Similar concepts apply to quitting smoking without using nicotine replacement therapy. Many people believe that using aids like nicotine patches and gum simply prolongs their addiction and they want to make a clean break, which is understandable. Yet the chances of someone staying off cigarettes for life doubles when they use nicotine replacement therapy, which is – in the long term – the most effective way of ridding yourself of the addiction once and for all.

Giving up smoking is wickedly difficult for most people, so why not get all the support you need? Smoking may be legal, but it’s still a potent addiction – very few people are expected to stop using heroin or alcohol without support, so why smoking? By getting help, you are genuinely doubling – and in the case of also using therapy, perhaps trebling – your chances of kicking the habit for good.

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!