10 tips to help smokers quit for Stoptober

1. Make a plan to quit smoking - Make a promise, set a date and stick to it. Think ahead to times where it might be difficult and plan your actions.

2. Think positive - You might have tried to quit smoking before and not managed it, but don’t let that put you off. Look back at the things your experience has taught you and think about how you’re really going to do it this time.

3. Identify when you crave cigarettes - A craving can last five minutes. Before you give up, make a list of five-minute tasks to complete during your craving.

4. Get some stop smoking support - If friends or family members want to give up too, suggest to them that you give up together.

5. Get moving - A review of scientific studies has proved exercise, even a five-minute walk or stretch, cuts cravings and may help your brain produce anti-craving chemicals.

6. Make non-smoking friends - In a social setting, stick with non-smokers.

7. Make a list of reasons to quit - Keep reminding yourself why you made the decision to give up. Make a list of the reasons and read it when you need support.

8. Keep your hands and mouth busy - Nicotine replacement therapy (NRT) can double your chances of success. As well as patches, there are tablets, lozenges, gum and a nasal spray.

9. NHS Stop Smoking Service - This free service has trained advisers on hand to support you, either one-to-one or in a group. Visit nhs.uk/smokefree/help-and-advice/local-support-services-helplines

10. E-cigarettes - Over recent years, e-cigarettes have become a very popular stop smoking aid in the UK. Evidence is still developing on how effective they are, but many people have found them helpful for quitting.