When you try to stop smoking, your chances of success will be a lot better if you plan ahead.

We've looked at the information available to people who are getting ready to stop. And we've put together some of the best advice we could find.^[36] Here it is.

• Set a date to stop.

• Tell your friends and family you're stopping, and ask them not to offer you any cigarettes and not to smoke around you.

• Talk to your GP about getting treatment to help you stop.

• Ask your GP or another health professional what support is available in your area for people who want to stop smoking.

• If you've tried to stop before, think about why you started again and try not to fall into the same trap again.

• Get rid of all the ashtrays, lighters, and cigarettes in your home, your car, and your place of work.

• Once you get to your 'stop day', don't smoke, not even one 'last' cigarette.

• Don't let anyone smoke in your home. Ask them to smoke outside.

• When you get the urge to smoke, do something to distract yourself. Have a drink of water, go for a walk, talk to someone, get busy with a hobby or a chore you've been meaning to do.

• Change your normal routine so that you don't think about when you used to smoke. For example, if you used to have a cigarette right after breakfast, have your breakfast somewhere where you can't smoke, say, in the office. Switch to tea if you used to drink coffee.

• Try to reduce stress by having a hot bath, taking an exercise class, or by reading a book or magazine.

• Drink lots of water and other fluids.

You may have low times when you're trying to stop, but try to stay positive by reminding yourself of why you're stopping.

Below is a list of common reasons people give for why they start smoking again. If any of these look like problems you might have, plan ahead so you can do things differently. Until you feel really confident about not smoking, these are some things you may have to avoid.

• Drinking alcohol. Alcohol lowers your willpower. So until you feel on top of things, try to avoid it, especially in social situations like parties.

• Other smokers. You may usually smoke when you're with certain people. You may have to put off seeing those people for a while.

• Weight gain. Many people, especially women, worry about putting on weight when they stop smoking.^[37] You can reduce your chances of gaining weight by being active and eating healthy food. Don't go on a diet when you first stop, because that can distract you from stopping smoking and make it harder.^[38] Nicotine replacement therapy (especially the gum) may help to avoid weight gain.^[38]

• Bad mood or depression. Don't be tempted to smoke. If you get irritable or feel stressed, don't give in to the old habit. Put off the temptation to smoke by finding other ways of coping when you feel down. A lot of people find that going for a walk helps.

• Don't lose heart. Remember that most ex-smokers have tried several times before they stopped for good.

• Don't stop trying to give up. One-half of all smokers eventually stop.^[39]

• If you're one of the many who have stopped only to start again, think about why you started smoking again. Plan ahead to keep from being tempted the same way next time.

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