Sport & Fitness

© Pietari Posti

Before you quit
Pick a stop date (July 1 might seem appropriate). Cut down by delaying your morning ciggie by one hour every day, avoid friends and family when they’re puffing away and don’t empty your ashtrays – you’ll be forced to face up to your dirty habit if you see the butts piling up. Teaming up with a friend for support can make the process easier, try both signing a contract stating that if either of you fails you’ll give the other £100 – it’ll do wonders for your willpower.

Alternative therapies
You can have needles stuck in you (acupuncture), get your brain reprogrammed (hypnosis) or get an electromagnetic current passed through you (bioresonance). But it’s vital to make sure therapists are correctly registered. See useful contacts for details.

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Coping with the cravings
Whether you are giving up or just need to get through the evening in a smoke-free pub, you could try:

Nicotine replacement products
Glyn Mcintosh, communications director for QUIT, the national charity that helps people give up smoking, advises: ‘Don’t go it alone. If you quit using willpower alone you’re less likely to succeed. We recommend all products that have been clinically proven to help smokers quit. These include all nicotine replacement products, patches, gum, lozenges, microtabs and nasal sprays. The latest is Champix, which is available on prescription from your GP.’

Nicogel
This recent wonder product is being hailed as a lifesaver for smokers all over the UK. It’s a tobacco gel that’s designed to bridge the gap between cigarettes. You rub it in like a lotion, it dries in seconds and leaves no residue or odour. Within a couple of minutes you should feel a cigarette-like boost that lasts for a few hours, so it’s also good on long journeys though, as it’s a gel, you won’t be allowed to take it on flights. The 50ml pack contains around 50 application and is available for £10.99 from www.nicogel-uk.com.

Chewing gum
This will keep your mouth occupied between meals.

Stress ball
To keep your hands busy.

Meditation
First, choose a word such as ‘peace’ or ‘calm’. Sit comfortably, close your eyes and relax your muscles. Breathe slowly and deeply, but not in a forced way. As you exhale, repeat your chosen word and visualise the craving or stress leaving your body. Do this for around ten minutes if you can. Cravings increase in intensity for up to three minutes, after which you should start to feel better.

Acupressure
Two finger widths from the crease of your wrist towards your elbow, in the centre and on both wrists is your ‘inner gate’. This Chinese acupressure point is great for the anxiety associated with cravings and can also be used for headaches, insomnia, nausea and dizziness. Now press firmly for at least 30 seconds up to a maximum of two minutes.

It’s all in your mind…
Remember that it’s ultimately the habit rather than the physical addiction that needs breaking. If you normally savour a post-prandial cigarette try forming a new habit such as brushing your teeth, lighting an incense stick or playing your favourite song. If you’re at work and your computer’s just crashed, don’t head for the smoking terrace, go and read a newspaper, make a round of tea, or catch up on some phone calls. Maybe you’re just used to having something in your hands and mouth – try cutting a straw down to the size of a cigarette and sucking through it. You’ll look a bit strange but it’s less likely to give you lung cancer.

Reap the rewards
‘Work out how much money you spend on cigarettes a day, a week and a year then start planning all the treats you can have with the money,’ says Mcintosh. If you save the cash instead of smoking 20 a day for 90 days that’s around £450 – time to go shopping for the Jimmy Choos / Xbox 360 you’ve had your eyes on.

Useful contacts
Action on Smoking and Health
(020 7739 5902/www.ash.org.uk).

Bioresonance
(0800 731 7622/www.smokingrelief.co.uk).

British Heart Foundation
(020 7935 0185/www.bhf.org.uk).

Institute of Complementary Medicine
(020 7237 5165/www.i-c-m.org.uk).

NHS quit smoking service
(0800 1690 169/www.gosmokefree.co.uk).

The Hypnotherapy Association
(www.thehypnotherapyassociation.co.uk).

QUIT
(0800 002 200/www.quit.org.uk).