You know why you should stop smoking. You want to give up smoking. But how do you go about it? "The method you use depends very much on how addicted to nicotine you are and what works with your lifestyle," says Tim Roberts, an advisor at the NHS Stop Smoking service in Hammersmith.  "You can work out your level of addiction by taking a very simple online test."

Cold turkey

The cold turkey method means stopping suddenly, with nothing to help you except your own steely willpower.  Just giving up has the advantage of being free, but it is very difficult and many people who try quitting this way start smoking again. "I would really recommend getting some help," says Tim Roberts. "Trying to wean yourself off something as addictive as nicotine is much easier with support and medication."

But some people do feel the cold turkey route is best for them. "I wanted to test my willpower," says Chris, 25. "I'm quite stubborn, so I thought I'd do best if I made it into a challenge for myself. It's been two weeks so far." If you try this method it's best to plan ahead. Set a definite quit date and stick to it. Think about the situations that usually have you reaching for your pack of ciggies (at the bus stop, for example, or when you're drinking) and tell yourself you can break the habit and not smoke at those times.

Nicotine Replacement Therapy

Nicotine is the ingredient that makes tobacco so addictive. But on its own, nicotine is relatively harmless and doesn't cause cancer: the dangerous elements of cigarettes are toxic chemicals like tar and carbon monoxide. Nicotine Replacement Therapy (NRT) works by providing your body with nicotine and helping to ease the cravings for cigarettes. There are several different NRT products, most of which provide a quick hit of nicotine to get you through sudden cravings.

• Gum - nicotine is absorbed through the lining of your mouth as you chew
• Microtabs - dissolve quickly under your tongue
• Lozenges - are sucked slowly, over a period of about 20 -30 minutes
• Nasal spray - is inhaled through your nose   
• Inhalators - cartridges fit into a plastic container that can be held like a cigarette.
• Patches - stick to your skin and provide a small, steady amount of nicotine throughout the day.

Combing two products can work well, usually patches to provide a constant supply of nicotine and one other method to deal with cravings. "The patches with the gum have been great," says Mark, 26, who has not smoked for three months. "I had a patch on everyday for two months. When I missed a day I could really feel it, so you need to finish the course."

Most replacement therapies are available over-the-counter in pharmacies, but they can be expensive. A cheaper way is to visit your local NHS Stop Smoking service or your doctor (GP) and get a prescription for your chosen method.

Medication

You'll probably need to see your doctor about these, as in many areas they're only available on prescription. The two main stop-smoking drugs prescribed by the NHS are Champix (Varenicline) and Zyban (Bupropion Hydrochloride). They work on the receptors in your brain, stimulating them in a similar way to nicotine, reducing your cravings and putting you off the idea of smoking. "Champix has the highest success rate of any quit method," says Tim Roberts. "But people do still need to be aware that smoking is triggered by a lot of social and psychological factors too. Drugs alone can't make you stay off cigarettes, you need to want to quit too."

Updated: 12/04/2010