Tips to help you prepare to quit smoking

Quitting smoking takes planning, support and determination. While some people manage to quit "cold turkey," for many setting out a plan is crucial.

Getting to the bottom of what motivates you to smoke is often important in preparing yourself mentally for giving it up.

• Do you have a cigarette at social events?
• Do you smoke when you're under pressure at work?
• Do you smoke because other people around you are smoking?

Do you use smoking as:

• an excuse for taking a break from work?
• as an opportunity to sit down and relax for five minutes?
• a way to combat stress, tension, tiredness or boredom?
• a substitute for a snack?

Think about what motivators could help you to quit — such as:

• Being able to wake up in the morning without coughing
• Protecting your family from second-hand smoke
• Avoiding cold winter mornings smoking on the sidewalk outside
• The money you'll save
• A healthy body with more stamina

If you've tried to stop before and gone back to the habit, don't think of that as a failure; think of it as a trial run. However long you stopped on that occasion, it was a success, and now's the time to build on it.

Telling your friends, family and colleagues that you plan to stop smoking makes it far more difficult for you to find excuses to put it off and start "tomorrow" or "next week." Ask those around you to give you their support, encouragement and understanding.

Expect the first three days of withdrawal to be the worst.

• Make plans to ensure that this time is as stress-free but busy as possible — fill it with activities that you find absorbing and calming.
• If possible, get out of your usual environment. You could book a three-day activity break over a long weekend, take that long-awaited trip to a health spa, join a gym or attend a course that precludes smoking during the day.
• If you stay at home, plan to do something outside your usual routine that has a clear goal and visibly positive results: Decorate or do spring cleaning, tackle the garden or do a DIY project.
• Or, simply spend time having long naps, soaking in the bath, reading, listening to music or however else you like to relax.