Top Ten Tips.

•  Set a quit date and stick to it

•  Identify your smoking habits

•  Use a diary to help you understand your smoking pattern during your countdown period

•  Throw out any cigarettes you have and get rid of any ashtrays

•  Tell people you are stopping and ask for their support

•  Congratulate yourself every time you resist the urge the smoke

•  Avoid times and areas where you will be tempted to smoke – use your countdown diary

•  Quit with a friend or a partner. You can encourage and support each other

•  Keep to your plan for healthy eating. Eat smaller meals more often, and keep low fat and sugar free snacks nearby