Tobacco smoke is addictive and contains harmful chemicals. Most smokers in the UK want to quit, but doing so can be difficult.

We’ve put together a guide to help you stop.

Before you stop smoking, it can help to have a plan. Note down why you want to quit, so you can remind yourself when you have cravings.

If you’ve tried to quit before, use what helped you last time. You can also try new approaches to help you quit. It’s often best to use more than one method to stop smoking to make it easier.¹

With the NHS Quit Smoking app, you can see how much money you can save by quitting. You can also explore how your health can improve the longer you stop smoking.¹

Being aware of what triggers your cravings to smoke helps you to fight them the urge more effectively.

When you smoke, it can become part of your daily routine, such as always having a cigarette after a meal. Try building new habits, like going for a walk or making a cup of tea when you would usually have a cigarette. Keeping busy or starting new hobbies can be a good way to distract yourself from any cravings.¹

Many people find that they are more likely to lapse and smoke again after drinking alcohol. This may be because alcohol makes you more impulsive. You may feel like smoking more when you drink. Avoiding alcohol can help you maintain your goal.²

Stopping smoking can be difficult, but having the support of others can really help. If you tell your family and friends you’re quitting, it can help you stick to it. If you’re struggling with cravings, you can reach out to someone supportive for help.¹

You may also find it helpful to join support groups with other people who are quitting smoking. The NHS runs an online support group where people who are stopping smoking can go for encouragement and advice.

Nicotine replacement therapy (NRT) is a method of quitting smoking. NRT comes in a few different forms, so you can find the one that works best for you.

• Patches you put on your skin
• Chewing gum
• Tablets
• Lozenges
• Sprays for your nose or mouth
• Inhalators.³

NRT contains nicotine, which is what makes tobacco addictive. It doesn’t contain the other harmful ingredients in tobacco, like tar and carbon monoxide. This means that NRT can satisfy your cravings for nicotine without the other health risks associated with tobacco products.³

The NHS offers services to help you stop smoking. You can meet with an advisor one-on-one to help you quit. As well as giving advice and support, they can tell you about methods to help you quit in detail. Some services offer group sessions or drop-ins too.⁴

You can find your local stop smoking service in England here.

You can find your local stop smoking service in Scotland here.

You can find your local stop smoking service in Wales here.

You can find your local stop smoking service in Northern Ireland here.