Most smokers want to stop smoking and it’s the single most important thing a smoker can do to live

longer. At any one time, one in six smokers are trying to quit. It’s not easy, but more than 11 million people in the UK have become successful ex-smokers. Most of those who stop do so by themselves. Being determined is the vital ingredient.

There is no quick and easy way of stopping smoking and nothing can make you stop. But, if you really want to, there are ways you can increase your chances of becoming smoke-free.

The 10 steps to quitting smoking below may help.

10 steps to quitting smoking:

1- Make a date and stick to it. Most people who successfully quit smoking do so by stopping altogether, and not by gradually cutting down.

2- Keep busy to help take your mind off cigarettes.

Throw away all your ashtrays, lighters and unopened cigarette packets.

3- Drink plenty of fluids. Keep a glass of water or juice by you and sip it steadily. Try different flavors.

4- Get more active. Walk instead of using the bus or car. Try the stairs instead of the lift. Physical activity helps you relax and can boost your morale.

5-  Think positive. The withdrawal symptoms you may get when you stop smoking can be unpleasant. But they are a sign that your body is recovering from the effects of tobacco.

Irritability, urges to smoke and poor concentration are common. Don’t worry. They usually disappear after a couple of weeks.

6-  Change your routine. Try to avoid the shop where you usually buy cigarettes. Perhaps you should avoid the pub or the break room at work if there are lots of smokers around you. Try doing something totally different. Surprise yourself!

7-  No excuses. Don’t use a crisis, or even good news, to be an excuse for ‘just one cigarette’.

There is no such thing. You will soon want the next and the next …

8-  Treat yourself. This is important. If you can, use the money you are saving by not smoking to buy yourself something special – big or small – that you wouldn’t usually have.

9-  Be careful what you eat. Try not to snack on fatty foods. If you do need to snack, try fruit, raw vegetables or sugar-free gum or sweets.

10- Take one day at a time. Each day without a cigarette is good news for your heart, your health, your family and your pocket

This article was written according to guidelines of British Heart Foundations