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Going it alone? Here are 10 self-help tips to help you quit smoking.

Be Positive about quitting image
THINK POSITIVE
You might have tried to quit smoking in the past but not managed it, don’t let that put you off. Look back at the things your experience has taught you and think about how you are really going to do it this time.
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CONSIDER YOUR DIET
Is your after dinner cigarette your favorite? A US Study revealed that some foods, including meat, make cigarettes more satisfying. Other foods such as cheese, fruit and vegetables make cigarettes taste terrible. You may also want to change your routine after meal times, getting up to do the dishes straight after your meal may help beat those habits.
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CHANGE YOUR DRINK
Fizzy drinks, alcohol, tea and coffee can make cigarettes appear to taste better. Try to replace these with water or a fruit juice where possible.
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MAKE A PLAN
Make a promise, set a date and stick to it. Think ahead to times where it might be difficult to beat the cravings (a party for example) and plan your actions and escape routes in advance.
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GET MOVING
A review of scientific studies has proven that exercise, even a brisk 5 minute walk or some stretches, can eliminate cravings and may help your brain to produce anti-craving chemicals.
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GET SOME SUPPORT
If friends or loved ones want to quit smoking too then why not do it together. You can also get support from your local stop smoking service
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IDENTIFY WHEN YOU HAVE CRAVINGS
A craving lasts 5 minutes so be prepared and make a list of 5 minute strategies. For example you could change what you are doing and focus on another task that requires your full attention.
Engage with other non-smokers image
MAKE NON-SMOKING FRIENDS
When you’re at a party, stick with the non-smokers. Don’t look at smokers and envy them, be proud to say you are an ex smoker.
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KEEP YOUR HANDS AND MOUTH BUSY
If an e-cigarette is not for you but you need to replace the habit of having something in your hand, try holding a drink in the same hand as you would hold a cigarette. Or you could try drinking from a straw.
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MAKE A LIST OF REASONS TO QUIT
Keep reminding yourself of why you made the decision to give up smoking. Make a list of reasons and refer back to it when you feel you need some motivation.