How you can quit smoking

Research shows that 70% of smokers want to quit – so you’re not alone. Find information on the quitting cycle and tips on how to quit.

Quitting smoking can be difficult. And it's a different experience for every smoker: some people succeed on the first try; others try many times before they quit for good.

Successfully giving up cigarettes requires you to:

• Plan and prepare to quit
• Get motivated
• Pick a day, and then follow through on your quit plan

For support,

• Visit www.Quit.ie
• Or call the National Smokers' Quitline on 1850 201 203

In Ireland today, almost one in three adults smokes. But most of them are not happy to be smokers. In fact, 70% of smokers actually want to quit.

So how do you go about it?

The first thing is to realise that quitting smoking is a process and it is important to understand where you fit in the process or ‘cycle’ of change.

Next, you need to plan when and how you’re going to quit. You may also find these hints and tips useful.

Surviving the first month

If you can get through the first 30 days without cigarettes, you’ll have gone a long way towards kicking the habit. Temptation will be great, so here are some coping strategies to help you stay off the cigarettes:

• Pick a day to quit when you won’t be under too much pressure or stress.
• On the evening before, throw away all cigarettes, lighters, and ashtrays.
• Find a way to occupy your hands (e.g., stress ball, rubber bands) and mouth (e.g., low-calorie nibbles, fruit, sugar-free chewing gum)
• Do things to maintain a clean mouth taste, such as brushing your teeth frequently, chewing gum or using a mouthwash.
• Remind yourself that this is a choice you made – you chose not to smoke and you’re in control.
• Having answers ready if someone offers you a cigarette. Practise saying, “No thanks, I don’t smoke”. Or if someone is persistent: “No thanks, I’ll have one later”, or “I’ve a bit of a sore throat”.
• Start a savings jar by putting in the amount you would normally spend on cigarettes. Write or stick a picture on it of what you are saving for.
• Take your favourite clothes to the cleaners to prepare for their new smoke-free life.
• Avoid the places or situations that will remind you of smoking.
• Take up a sport or get active by walking or cycling. You’ll find it easier when you don’t smoke and you’ll feel better for it.
• Plan a treat such as the cinema or a meal out for yourself and your supporters.
• Don’t think too far ahead. Each day without a cigarette is another success.
• Finally, to help take the edge off cravings, particularly in the difficult first few weeks, some smokers use medical smoking-cessation aids, most of which are based on nicotine replacement therapy.

Contact us

For information and support on how to quit smoking:

• call the National Smokers' Quitline on 1850 201 203
• listen to our audioguide on quitting smoking
• visit quit.ie