How to Quit Smoking

Quit Smoking strategies

Nicotine Replacement Therapy (NRT)

Nicotine Replacement Therapy (such as gum, mouth sprays, and patches) suppresses nicotine urges, and allows you to ease in to quitting. Studies have shown NRT doubles quitting success rates.

Will power:

  • Prepare yourself mentally before you quit. Set yourself a quit date and stick to it. Think of yourself as a non-smoker.
  • Write down some of the reasons for quitting that are important to you. Place the list somewhere prominent and read it daily.
  • Believe you CAN quit, and know in your heart that you truly want this. Remind yourself of other difficult things that you have done in your life that help you realise you do have the discipline, determination and strength to see it through.
  • Recognise your triggers and avoid them or plan an alternative (take a snack to the bar/pub).
  • Stop smoking with a friend to ease the burden and ask your family and friends for support. This will also make you accountable for your actions, which will push you to succeed.
  • Start a quit-smoking journal or a blog to share your ideas. You will find that you will be helping other people quit as well.

Remove the temptation:

  • Clean the smell from your life. It hides in places life clothes, bed linen, carpets, upholstery, and car interiors.
  • Dispose of ashtrays and other smoking paraphernalia.

Exercising & Eating well:

  • Begin an exercise programme. Exercise helps relieve stress. Start slowly if necessary, it can be as simple as a walk around the block.
  • Change your diet, eating more fibre and more fruit. Have healthy snacks handy and drink plenty of water. Food will taste better after a few weeks anyway.


  • Set some milestones to celebrate your quitting. Perhaps go to a nice restaurant at one month, then a weekend away at three months. Have a party to celebrate one year of being a non-smoker.
  • Don’t completely give in if you relapse and have a cigarette in a weak moment. You are not a failure. Keep going.

You CAN do it! Good luck with the Quit Smoking Journey.