"I SMOKE WHEN I'M STRESSED. I'M MOST STRESSED WHEN I DON'T SMOKE"

THE BENEFITS OF STOPPING FOR GOOD
bulletYour body will begin to get rid of tobacco toxins immediately after you quit.
bulletYour blood will have half the levels of nicotine and carbon monoxide within eight hours of quitting.
bulletYou will have a better sense of taste and smell within a few weeks and your irritating morning cough will start to disappear.
bulletYour lungs will recover and you will be less short of breath.
bulletYour health will improve
bulletYou will feel better knowing you are fitter and less dependent on nicotine.
bulletYou will halve your risk of heart attack within a year or two of not smoking.
bulletYour risk of heart attack will be similar to that of a lifelong non-smoker after three years of not smoking.
bulletYou will probably halve the risk of getting lung cancer if you stay off cigarettes for ten years. The longer you stop the lower the risk.
bulletYour risk of getting many of the diseases caused by smoking will be reduced to little more than that of a lifelong non-smoker after 15 years of not smoking

  chs1 logoUse the week before to get ready to stop.

7 DAYS BEFORE YOU STOP  Make sure you're stopping because YOU want to Check your own reasons against this list and add some of your own. Then keep your list handy over the next few months
When I've stopped I'll:

bulletreduce the risk of lung cancer
bulletbe less likely to have a heart attack
bullethave more money
bullethave more chance of having a healthy baby
bulletset a good example to my children
bulletbe fitter
bulletbreathe more easily
bullethave fresher smelling breath ,hair and clothes

6 DAYS BEFORE

Try  to understand your smoking habits. For many people smoking is linked to certain times of the day and situations. To break these links you may need to change your habits for a while. So if you always smoke when you have a cup of coffee, try having a fruit juice instead. Plan in advance how you'll cope with different situations, like at the pub, with friends or at work.

5 DAYS TO GO

Tell your family and friends you've decided to stop. The more encouragement you get, the more successful you'll be-so ask for support and understanding. Tell people the date you plan to stop. If you want some friendly help and advice on stopping smoking ask your pharmacist, who has plenty of leaflets and information on the subject. He can also advise on a range of products which may also help such as nicotine patches, gum, losenges, microtabs, inhalators and herbal products .In England you can also phone the stopping smoking Quitline, run by an independent charity QUIT on 0800 002200.
 

4 DAYS BEFOREHAND

Think about how to keep your mind off cigarettes. You'll need to keep your hands and your mind busy for the next few weeks. Now could be the time to try that new hobby that's always interested you.
 

3 DAYS BEFORE YOU STOP

Stock up on nibbles. When you've stopped you might find it helpful to chew sugar-free gum, raw vegetables or fruit.
 

2 DAYS TO GO

Try a relaxation technique. You could find out about exercise classes in your area or check your local library for books on stress reduction and relaxation.
 

1 THE DAY BEFORE

Now you're ready to stop smoking. Make sure you have no cigarettes around. Before you go to bed throw away your lighters and ashtrays.