Why is it so hard to cut down on cigarettes?
Addiction to tobacco is both physical and psychological. Every smoker knows how difficult it is to stop smoking or even cut down. Reducing the amount you smoke is a start and better than nothing, but the ultimate goal should be to quit altogether. And, as many ex-smokers will tell you, it is possible!

Physical addiction occurs because smokers get addicted to the nicotine in the cigarette. The addiction causes real withdrawal symptoms if they cut down or quit.

Psychological addiction occurs because smoking becomes part of the smoker's daily routine. This means that if they wish to cut down or quit they will have to change their habits.

Breaking a physical addition with nicotine substitutes
Research has shown that using nicotine replacement therapy such as nicotine patches or chewing gum can reduce smokers' consumption of cigarettes and cut down on the amount of dangerous smoke that is inhaled. There is, however, a slight risk that the body will get used to this new form of nicotine supplement, so it is important to always keep an eye on how much of the substitute is being used.

Breaking a psychological addiction by changing habits
There are several ways smokers can help themselves break a psychological addiction.

Decide how you want to quit - either by cutting down gradually or by going 'cold turkey'.

Make a list of reasons why you want to quit and carry this with you at all times. Taking out your list and reading it when you have the urge for a cigarette will help strengthen your resolve.

Choose a date when you want to quit and stick to it.

Tell your family and friends - that way you'll have to keep to the date.

Find someone who can support you, like a member of the family, a friend or your own doctor.

When the day arrives, do something active - throw out your cigarettes and remove the ashtrays, lighters and matches.

Spoil yourself by doing something you enjoy, like going to the cinema or shopping.

Find something else to do for the times when you usually smoke a cigarette.

I've tried to give up before - it didn't work!
Then you're not the only one. The chance of success gets better every time you try to quit. Most people need to try three or four times before they finally succeed. If you fail, just think of it as a rehearsal before you really quit.

How do I deal with cravings for a cigarette?
There are a number of ways you can do this, for example:

call a friend

chew some gum or eat something healthy

take a walk

brush your teeth

take a shower

take a deep breath

write a letter

use your hands to do something, for instance sewing or knitting.

How long does it take before the craving for cigarettes disappears?
After just a few days the need for a cigarette will get less and after just two to four weeks it may have completely vanished.

Will I gain weight?
Yes, a little, but don't let that put you off. A few extra pounds is nothing compared to the health advantages stopping smoking gives you. Avoid dieting unless your doctor tells you to do so, as this will increase your desire to smoke. If you snack, choose something healthy and low fat. Be more active and work off the extra calories through exercise.

How do I avoid starting to smoke again?

Keep referring to the list you made of reasons to quit.

Add new reasons you may have thought of.

Avoid spending too much time around smokers.

Be proud of yourself and make sure you celebrate after each week, month and year that has passed since you quit.

Avoid beverages that make you feel like smoking, such as alcohol and coffee.

Do not let one slip ruin your whole plan to quit.

Isn't it enough to switch to a low tar brand?
Tar is just one of more than 400 toxic substances contained in cigarettes. The tar holds the other toxic substances together and is one of the biggest causes of lung cancer. The less tar a smoker breathes in, the smaller their risk of getting a variety of diseases.

By comparing tobacco mixtures and cigarettes you can see the amounts of tar and nicotine that each contain.

High tar contains more 20mg of tar per cigarette.

Medium tar contains 15 to 20mg of tar per cigarette.

Low tar contains less than 15mg of tar per cigarette.

However, even if a smoker changes to lower tar cigarettes they will still be at risk of contracting any number of smoking-related diseases.

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How to give up smoking

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