10 tips to help you QUIT smoking

According to the Healthy Ireland Survey 2018;

  • 20% of the population are current smokers.
  • Smoking rates are highest among those aged 25 to 34. 28% of this age group are current smokers.
  • Men are more likely to smoke than women. 22% of men are current smokers, compared to 17% of women.

Most smokers want to quit but find it difficult to do so. Here are 10 tips that can help you QUIT smoking for good.

10 tips to help you quit

1. Prepare to quit

Write down your reasons for quitting and keep them close at hand.

2. Make a date

Make a date to quit – And stick to it.

3. Get support

Ask your family and friends for support.

4. Change your routine

Change your routine and plan ahead – replace or change activities that you associate with smoking.

5. Be active

Regular activity is good for your health and helps you to manage stress. It also helps to prevent cancer.

6. Think positive

You may have withdrawal symptoms. These are positive signs that your body is recovering from the harmful effects of smoking. They will disappear.

7. Learn to deal with cravings 

Try distracting yourself, have some water or take some deep breaths.

8. Save money

Set aside money that you would otherwise spend on tobacco for a reward.

9. Watch what you eat

If you are worried about putting on weight, be careful about what you eat.

10. Take one day at a time

Remember, every day without smoking is good news for:

  • Your health
  • Your family
  • Your pocket.

If you slip-up, all is not lost. Set a new date and start again.

One of the most important things to know is that getting some help and support on your quit journey will dramatically improve your chances of quitting, and make the process much easier. That’s why the HSE developed the ‘QUITline’ Service.

QUIT is a health education campaign from the HSE that aims to reduce the numbers of smokers in Ireland. The QUITline is provided on the HSE’s behalf by the Irish Cancer Society and gives professional counselling support to smokers on their quit journey. The HSE’s QUITline Service  has a  Freephone number (1800 201 203) and a Freetext number (50100).  This means that smokers in need of help and support to quit can call or text for free.