Just because you've tried to quit before and haven't succeeded, it doesn't mean you can't do it. We're here every step of the way to help you quit for good.
Our guide to stop smoking medicines has more information, but medicines such as Champix (varenicline), Zyban (bupropion) or nicotine replacement therapies (NRT) such as patches, lozenges or gum can really help you manage your cravings. All of these are available from the NHS with a prescription, and NRT can be bought from pharmacies and other shops (such as supermarkets) without a prescription.
All are effective treatments to help you stop smoking but, as everyone has their own way of coping with cravings, you may wish to seek advice from your pharmacy team, doctor or local NHS Stop Smoking Service to help you decide which is right for you. Read our guide to stop smoking medicines here.
Here are our top five distractions:
- Talk to someone - call a friend or relative to get some support.
- Go for a brisk walk - this will help clear your head and lungs.
- Stay busy - download the Smokefree app or play a game on your mobile phone.
- Drink a glass of water or juice - keep yourself occupied for those crucial few minutes.
- Change the scene - just moving to another room can help, or step outside and get some fresh air.
Visit our Facebook page for more hints and tips from people who are trying to quit.
Don't worry if you lapse. You haven't failed. Just stick with it and get yourself back on track.
If you do have a cigarette, stop again immediately. Throw away the rest of the packet and go for a walk, drink some water, and take a deep breath. Ask yourself if you really want to be a smoker again.
If you've tried before and it didn't work out, don't worry. You haven't failed!
Next time you quit, spend a little longer planning, and think about what really worked for you last time and what made you lapse. Think about how you are going to keep on track this time. The preparation you do at the beginning really can make all the difference.
Smokefree has lots of free support to help you stop for good. Choose from our smartphone app, email programme or text messages that will keep you focused wherever you are. Sign up today to get started. You can also speak to your doctor, pharmacy team or local NHS Stop Smoking Service for expert advice on stop smoking medicines. Use our postcode finder to find your nearest service.
You can speak to one of our advisers by calling the NHS Smoking Helpline on 0300 123 1044, or you can use our webchat service.
Don't forget that Smokefree is on Facebook with lots of hints, tips and messages of support from other people who are trying to quit just like you.
Find out what happens to your body when you quit, from the immediate changes you may notice to the long-term health benefits of quitting smoking.
You don't have to stop smoking alone - it's much easier to quit with the right information, advice and support.
There are other people like you who are trying to quit and it can really help to share your experiences. You can swap quitting tips and speak to other people who want to quit on the Smokefree Facebook page.
Jo had tried to quit before
Jo used a combination of stop smoking medication and professional support to help her quit.
"If I can beat smoking, then I can take on anything."