Help to stop smoking

10 rules to stop smoking

Here are the 10 rules for quitting smoking (PDF):

  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. Most of the harm comes from the combustion of cigarettes. Switch to another source of nicotine (e-cigarettes, nicotine pouches) or a tobacco product that is not burned (snus, heated tobacco for a few weeks).
  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 about 5 minutes, and take nicotine to relieve the urge, e.g., a patch or an 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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Jean-Francois Etter

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