There’s no right or wrong way to stop smoking, but some methods have shown to be better than others.
The most effective method
The most effective way to stop smoking is to use a stop smoking service, which will provide you with free expert advice and guidance for the first few months of stopping.
People who get support from trained advisors are up to four times more likely to stop successfully when compared to those who go it alone.
A stop smoking service can help you:
- Understand your habits and triggers
- Create a quit plan that works for you
- Get free treatments like nicotine patches or gum
- Get support through difficult moments and stay motivated
Treatment and tools for stopping
- Nicotine replacement therapy (NRT): Available as patches, gum, lozenges, sprays – often free via the service, has shown to double the chances of stopping smoking for good.
- Champix (Varenicline): A prescription medication that reduces cravings (speak to your GP).
- E-cigarettes: While not risk-free, these are popular with many smokers and are at least 95% less harmful than tobacco. Some services offer free e-cigarette vouchers.
Even if you’re not ready to quit completely, cutting down is a great first step – and you can get help to do that too.
Find out more about stop smoking treatments on the NHS Better Health website..
Try our Positive Change Plan
If you want to make changes by cutting down or stopping smoking, but don’t know where to start, you might find using our Positive Change Plan helpful.
You can use the Plan to make changes gradually: set goals, plan your next steps and review how you’re doing.
Positive Change Plan to complete or print
Positive Change Plan with example for stopping smoking
Thinking of quitting on your own?
The most common but least effective way of trying to stop is going it alone or going “cold turkey” as it’s often described. While this can work for a small number of people, most find it easier with help.