Giving up smoking: Cancer Society tips
With just four weeks to go before the enforcement of the smoking ban in the workplace, there has never been a better time to give up cigarettes, according to the Irish Cancer Society.
"Quitting smoking may be the single most important thing people can do to improve your health," said Norma Cronin, the society's health promotion manager.
"Smokers experience health and other benefits as soon as they stop smoking."
As well as spelling out the health benefits, the society has issued a series of tips to help smokers kick the habit.
1) Prepare to quit smoking - Write down your reasons for stopping and keep them close at hand. Weigh up the pros and cons.
2) Make a date to stop smoking - Some smokers cut down gradually with a plan for a quit date, while others stop smoking altogether. Pick your day to stop smoking and stick to it.
3) Seek support - Seek the support of family or friends. Sometimes it's helpful if a family member or colleague quits with you.
4) Change your routine and plan ahead - Smoking is often linked to certain triggers such as drinking coffee or alcohol. Replace these with activities you don't link with smoking. For example, if you always had a cigarette with cups of coffee switch to tea or fruit juice instead.
5) Increase physical activity - Regular exercise contributes to good health. It also helps manage weight and can also improve the body's ability to meet the demands and stresses of daily living.
6) Think positive - You may experience withdrawal symptoms once you stop smoking. These are positive signs your body is recovering from the effects of tobacco. Some common symptoms are: coughing, irritability, sleep disturbance. Don't worry, they are all normal and should disappear within a few weeks.
7) Learn to deal with cravings - Cravings can occur frequently during the first few days after stopping. Try to deal with it by waiting for the urge to pass, drinking water, distracting yourself or breathing deeply.
8) Start saving money - Put away the amount of money you would normally spend on tobacco. Work out how much you spend on cigarettes per week, month and year, and watch your savings grow.
9) Watch what you eat - If you're worried about gaining weight, be extra careful with your diet. Avoid snacking on chocolate bars and biscuits; try some fruit or sugar free gum or popcorn instead.
10) Take one day at a time - Remember, every day without a cigarette is good news for your health, your family and your pocket
If you want to quit smoking call the national Quitline on 1850 201 203, open 8 a.m. to 10 p.m, seven days a week.