to do if you want to stop smoking
your current pattern of tobacco use
when do you use tobacco and why?
"I smoke first thing in the morning: it's
part of waking up"
"I use tobacco to help me relax when I get stressed
"I use tobacco when I get angry in the evening"
"I smoke to be sociable - all my friends smoke"
Decide to give up tobacco now
whatever your age it will lower your risk.
"Is it cool to be addicted? - no"
Choose the day when you are going to stop. If possible
choose a day when you won't be under much stress.
Make sure you put away any tobacco, ashtrays, matches
or lighters. And stop.
"I just did it; I stopped"
notice of special times when you might want to smoke
and be extra determined.
Select alternative things to do when you are tempted
to use tobacco
"I chew gum instead: it helps me concentrate
"I go for a brisk walk when I feel tempted"
ways of saying "no" to help you.
"I've just given up smoking: please don't
"No thanks. I don't use tobacco any more"
Ask your friends to give you support.
In order to continue being a non-smoker you need praise
from your friends and family that you kicked the habit,
that you smell and look better too.
is an addictive drug.
When you stop using Tobacco you may have some withdrawal
symptoms such as increased appetite.
This will eventually return to normal.
Other symptoms might be disturbed sleep for a while.
Some people feel depressed or irritated; others experience
You will need extra support from friends and family
during this time.
some countries nicotine replacement therapies such
as nicotine chewing gum or nicotine patches may be
available; these can lessen the withdrawal symptoms.
you relapse remember you are human!
Learn from your mistakes and try again. It may be
some months before you can be confident that you will
never want another cigarette. The chances are you
will be successful.