While I was preparing to stop smoking, I increasingly had the feeling that I didn’t actually like the taste of my cigarettes any more.

Quitting on your own. It works better with support.

If you decide to stop smoking on your own, we suggest that you use the method described here. This will considerably increase your chances of staying away from cigarettes.

  1. Preparing

  • It’s a good idea to call the Quit Smoking Helpline to get some advice on your specific situation. A highly professional team is available from Monday to Friday, 11.00 am to 7.00 pm, on 0848 000 181 (8 cts./min.) to discuss the best way for you to stop smoking.
  • Keep a diary for two to three weeks and make a note of every cigarette you smoke, what mood you were in at the time and how important that cigarette was for you. Mark the most important cigarettes in red and think about what you want to do in future as a substitute. These are the moments you will need to overcome – and you can do it because you’re strong.
  • If you need them, get some suitable nicotine substitutes such as patches, chewing gum, an inhaler, lozenges etc. Ask your doctor or pharmacist for advice. It has been shown that this will double your chances of still being smoke-free after one year. Some other medications are available, but you will need a prescription for them. Ask your doctor about this.
  • Decide on a date to quit smoking and focus on it. You can already start to do without some of the cigarettes that you don’t really need.
  • The day before you quit: remove all cigarettes and anything to do with smoking from your surroundings.
  • Ask your family and friends for support.
  • Get the “SmokeFree Buddy” app for your smartphone – it’ll keep you motivated to stop. The app is available in German, French and Italian.

  1. Quitting

  • The day on which you stop is a very special day and one that you should have fond memories of. We recommend that you take the day off and do something you’ve never done before. Maybe visit a different town, or spend the day relaxing somewhere nice.
  • Don’t forget that an urgent craving for a cigarette only lasts for 3 to 5 minutes and then disappears. The longer you don’t smoke, the rarer this urge will become.


  1. Persisting

  • Keep as many diversionary tactics up your sleeve as possible. Things like sugar-free sweets and chewing gum or tooth-picks can be a good distraction. You can find more tips and ideas here.
  • Replace smoking with exercise and minor activities during the day. For example, do a few press-ups in the morning, or put your head out of the window and take ten deep breaths.
  • Remember to reward yourself regularly for quitting. Buy yourself something nice with the money that would otherwise have gone up in smoke.
  • Always keep some good fresh fruit or vegetables at hand so that you’re not tempted to replace cigarettes with high-calorie snacks.
  • If you’re finding it difficult, remind yourself that smoking now won’t make you feel better. In fact it would just make you feel worse.

Find some tips and ideas below.

Tips & Tricks
to quit smoking
Find some tips and ideas
  • Chop a few vegetable sticks and eat them with a light dip made with low-fat quark or yoghurt.
  • Eat a piece of fruit.
  • Think of things lasting 3 to 5 minutes that you can do at home instead of reaching for a cigarette (e.g. read a nice magazine, play with the cat or organise a little surprise for someone).
  • Visit an oral hygiene specialist not long after you have stopped smoking.
  • Don’t say: “I’m stopping smoking,” say: “I’m starting to be a non-smoker.” It’s easier.
  • Breathe in the smell of a full ashtray. That’ll be enough to put you off smoking again.
  • Go on the internet and search for things like “reasons for not smoking”, or watch some anti-smoking films on YouTube.
  • Clean your teeth.
  • Save the number of the stop-smoking hotline on your mobile phone: 0848 000 181. You can call it from Monday to Friday between 11.00 am and 7.00 pm if you have a crisis.
  • Download a few new games onto your smart phone.
  • Drink plenty of water.
  • Buy yourself some flowers and, instead of smoking a cigarette after your evening meal, give the flowers some fresh water and trim their stems.
  • Talk to yourself and to others about your success.
  • Put your head out of the window and take three deep, slow breaths.
  • Play with a pencil or stress ball.
  • Eat three pickled gherkins.
  • Go for a walk, take some exercise or do some other form of physical activity.
  • Always have sugar-free chewing gum, sweets or tooth-picks with you.
  • Get the SmokeFree Buddy app for your smartphone – it’ll keep you motivated to stop. The app is available in German, French and Italian.
  • Every day, put the money you have saved in a piggy-bank or another special place. After a week, treat yourself to something that you would otherwise not have bought for yourself.
  • Reduce your consumption of alcohol and caffeine.
  • Take a shower or a bath.