12 Top tips to quit smoking

1. Find your own way

Find an approach that works for you. For some people going cold turkey is the only way to go, while for others, a gradual but consistent reduction in the number of cigarettes you smoke each day is the best option.

2. Set a date

Don't pick a high-pressure date, such as around Christmas or a special occasion, as you'll be more likely to fall off the wagon. And rather than looking at your quit date as an ending or a negative thing, think of it as the first day of the new healthier, happy, more energetic you.

3. Sign a contract

Make the commitment to give up your smoking habit, and then create a document detailing the date and details of your plans to quit, and sign it. Have a friend or family member witness and sign the document.

4. Get rid of the evidence

Go through your house and throw away any cigarettes, ashtrays and lighters. Also wash your curtains, bedspreads, cushion covers, clothes and any other furnishings so you can remove the smell of smoke from your home environment.

5. Spread the word

Tell your friends, family members and work colleagues what you're doing, so they can support you wherever possible. Ask your smoker friends not to smoke around you or offer you cigarettes.

6. Write it down

Write down every single reason why you want to quit smoking, and then carry this list with you wherever you go. Refer to it every day or two so you're always reminded why you're on this journey!

7. Replacement therapy

Nicotine patches or nicotine gum are a good alternative for heavy smokers or those who feel they need the additional help. Speak to your doctor about the medical options available to you.

8. The 4Ds method

Each craving only lasts a few minutes, so don't let any one brief moment of desire get the better of you. Confront your cravings with the 4Ds: Delay, Deep breathe, Drink water and Do something else, like go for a walk, brush your teeth or chew gum.

9. Double or nothing

Quit with a friend, family member or workmate, so you can egg each other on and support one another through temptation!

10. Plan ahead

Think about situations in which you would ordinarily smoke, such as parties, a night out on the town, or going for coffee with friends. In the first few weeks after you've quit, try to avoid these situations, and if you do find yourself tempted – refer to the 4Ds.

11. Slip up or slip off?

Don't use a slip up as an excuse to go back to smoking – everyone faces temptation, so if you give in, look at the reasons why it happened and try to prevent that same situation from occurring again. And remember that if you can quit for a day, you can quit for good!

12. Reward yourself

Set yourself regular milestones, and reward yourself when you meet each one. For example, after three days, use the money you've saved to buy a magazine. At the one-week mark, take yourself out to dinner. And after one month, celebrate by splurging on something you really want – you deserve it!