10 rules to stop smoking

Here are the 10 golden rules for quitting smoking:

1. Make a firm commitment in writing, set a date to stop smoking in the next few days, and stick to it.
2. Once you quit, do not touch a cigarette, not even one puff.
3. Throw away all your tobacco, ashtrays, and lighters.
4. Ask your family, friends, a doctor or a specialist clinic for help and support, or call a helpline.
5. Follow a treatment programme: nicotine replacement therapy, bupropion, varenicline or cytisine, and use these medicines in conjunction with medical supervision.
6. Or switch to another source of nicotine (e-cigarettes, nicotine pouches) or a tobacco product that is not burned (snus, heated tobacco).
7. Avoid smokers and places where you used to smoke.
8. If you have a strong urge to smoke, wait a few minutes—it will pass after 5 minutes—and take nicotine to relieve the urge (e.g., a patch or e-cigarette).
9. Ask people to avoid smoking in your presence.
10. Persevere, try again if you fail. You may need several attempts to succeed, but you will eventually get there.

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