EVERY year 13,000 Scots die from smoking-related illnesses. As smoking is a major – and yet the most preventable – cause of ill-health and premature death in Scotland, the Scottish Government is committed to reducing the prevalence of smoking amongst adults.
Results show these efforts continue to make an impact. There were nearly 80,000 quit attempts made or quit dates set in 2010 – an increase of eight per cent on the previous year.
But despite the steadily increasing volume of attempts to give up, less than half those who try are likely to be off cigarettes one month after their "quit date".
If you have recently given up smoking and are looking for support remember that you are up to four times more likely to remain a non-smoker 30 days later if you use a combination of stop smoking pharmacy products and services, compared to going it alone.
If you call Smokeline free on 0800 848484, trained advisers are on hand to provide you with support and advice.
Likewise, if you’re only at the stage of considering an attempt to quit smoking, then Smokeline can find the help that’s the right match for you.
If your willpower needs help from a patch or two, for example, you can find out what might suit you best. Advisers can also point you in the direction of experienced, knowledgeable people who can give you a helping hand and encouragement.
Whether you’re a first-time quitter or you’ve tried several times before, there are many ways to help you stop smoking and a way to suit every lifestyle.
This could include local stop smoking sessions, one-to-one support, products such as patches and gum, local pharmacy help and the www.canstopsmoking.com support website.
Public health minister Michael Matheson said: "Giving up smoking is the biggest single thing anyone can do to improve their health, but you’re more likely to succeed if you get help, rather than relying on willpower alone.
"There’s a huge range of support available both face-to-face and online, or nicotine replacement therapy and group classes – and Smokeline can help you find the quit method that’s right for you."
If you’re ready to ditch smoking, call Smokeline free on 0800 848484.
In the meantime, here are 10 top tips to help you start thinking about quitting smoking for good:
Before you stop, keep a diary over a couple of days of every cigarette you smoke, including when and where you smoked it and how it made you feel. Looking at this diary will help you see potential danger points when it will be hardest not to smoke. Plan how to will cope with these.
1: Set a quit date. A quit smoking date helps you prepare mentally to stop. Be realistic about what will test your willpower most. You can use the quitting calendar on canstopsmoking.com to draw your own action plan.
2: Change your routine. If you always have a cigarette in the morning with a coffee, switch to fruit juice instead. When giving up smoking, it is worth giving alcohol a miss for a few days until your resolve is strong enough to resist the association of drinking with smoking.
3: Start afresh. Before your quit date, get your teeth cleaned and start using whitening toothpaste and mouthwash. Keeping your breath fresh and your teeth white can be an incentive not to smoke.
4: Remember that the physical cravings will pass. The urge to smoke lasts for a couple of minutes and you might find it helps to take deep breaths until the feeling starts to subside. Cravings get weaker after four or five days.
5: Find a substitute such as sugar-free chewing gum. Chew on a toothpick if you miss having something in your mouth. Fiddle with a pen or paper clip to keep your hands busy.
6: Think positive. It’s a good idea to write a list of the reasons why you want to stop and put it somewhere you can easily see it.
7: Do something else. Try to find a hobby or other activity that makes smoking difficult or which takes place somewhere you can’t smoke. The enjoyment of doing something new and interesting will help keep your mind off cigarettes.
8: Watch the money add up. A big benefit of giving up smoking is that you’ll be better off in the pocket. Cross off each day on a calendar and write down how much you’ve saved by not smoking. Visit www.canstopsmoking.com and try our cost calculator to see how the savings can add up.
9: Reward yourself. Plan a celebration each month on the anniversary of your quit date. Buy some of the things on your list or treat yourself to a special meal with the money you’ve saved.
