8 proven tips to help you quit smoking

Once you're hooked on smoking, cutting down or quitting can cause unpleasant withdrawal symptoms. This includes things such as irritability, depression, anger, restlessness, headaches, fatigue, increased appetite, trouble concentrating and sleep disturbances. Here are eight tips to help you quit smoking.

Quitting smoking takes mental (and physical) preparation. Pick a "quit date" within the next month and circle it on your calendar. Between now and then, set the stage for your smoke-free life. Remind yourself that this is an exciting time, so be enthusiastic. To prepare yourself:

• Stock up on healthy or non-fattening foods to nibble, such as sugar-free chewing gum, baby carrots, pumpkin and sunflower seeds and fresh fruit.
• The night before the big day, throw out all cigarettes, ashtrays, matches, lighters and other smoking paraphernalia. Remember, you're a non-smoker now; you don't need them.

Tell your friends, family and work colleagues about the date you plan to quit. And try not to be embarrassed if you've made the announcement before.

• If anyone points out that you've tried quitting before and failed, just remind them that it often takes repeated attempts to successfully quit. And be sure to ask for their help in making this your last attempt.

People can become depressed when quitting smoking, especially the elderly, who can also become confused because memory and concentration may be temporarily impaired.

• As with weight gain, it helps to be prepared — in other words, plan how you might deal with such symptoms if they occur, and don't be afraid to seek help from your doctor, rather than lighting up again in desperation.

Studies show that having a strong support network increases your chances of successfully quitting smoking. Many hospitals and health centres offer quitting programs.

• Think about joining such a support group for the first three months of being a non-smoker, the time during which most relapses occur.
• Check online and in your local newspaper for information on support groups near you.

Smoking often occurs in stressful or social situations. It's something many people do on a work break, when stuck in a traffic jam or during quiet evenings at home.

• After you quit, you'll feel that something is missing during these times. Depending on where you are emotionally, try to fill the gap with another activity.

Some smokers successfully quit cold turkey, but using some form of nicotine replacement therapy (NRT) in the early days can help double your chances of success.

• Most forms of NRT can be bought over-the-counter, but it is also available by prescription.

Nicotine replacement doesn't give you the same buzz as cigarettes, but it does help reduce cravings. This is because it's not meant to replace smoking, but just to eliminate withdrawal symptoms.

Identify your triggers — coffee and alcohol are common ones — and do your best to avoid situations where you might have automatically reached for a cigarette in the days when you were a smoker.

• It may help to avoid alcohol altogether and drink mineral water or fruit juice during that initially vulnerable period of two to three months.

Later on, you'll be able to enjoy a drink with more confidence — but remember that alcohol always lowers inhibitions, so you'll need to remain vigilant.

Put out the cigarette and "keep on quitting." Leave the situation or setting where smoking resumed and don't look back!

When you decide to quit smoking, keep these eight tips in mind to help you overcome this health-endangering habit.