1. Set yourself a date for quitting. Try and choose a date that will be stress free but when you can find plenty to do to keep yourself busy. Within two weeks of reading this would be ideal.

2. Ask your doctor for advice. This is especially important if you have health problems or are concerned about issues such as weight gain.

3. Consider finding yourself a quitting partner e.g a relative, work colleague or friend. Set a date to quit together and you will be able to give each other support.

4. Tell your family and friends about your intentions. Ask them for their support berfore you quit and explain that you may not be yourself while experiencing withdrawal. When you reach your quitting date rely on those that have been most encouraging for support.

5. Think about starting an excercise program and a sensible eating plan. Again speak to your doctor or dietician. Exercise will give you more energy and help you to relax and relieve stress.

6. You should know what triggers your desire for a cigarette, such as stress, the end of a meal, drinking in a bar, etc. Avoid these triggers while you are trying to quit or if that's  not possible, decide how you will deal with the triggers.

7. Decide what you will do when you experience cravings. As we've discussed deep breathing, a short walk and keeping you self busy will help to take your mind off the cravings. Perhaps you can think of other ways. Write them down. Remember these cravings will only last for 3-5 minutes at a time.

8. If you have tried quitting before maybe you came across a stubbling block which we have discussed such as finding something to do with your hands. If so, you need to arm yourself with a solution to these forseeable problems. E.g get yourself a pen, or stress relief aid to fiddle with, if occupying your hands is a problem.

9. Be positive and confident you can quit. You have spent time and energy planning how you will deal with the task ahead. You can and will do it if you persevere. Ten of thousands of people are quitting every day around the world. You can be one of them.