Sitcom and drama writers have long relied on stories about their characters quitting smoking, usually for comedic effect. The general perception is that quitting smoking is hard and, during the process, the individual will become fraught and difficult to live with. Overall, this seems to be accepted fact and almost a cause for hilarity, when in fact it puts many smokers off the idea of quitting.

Every smoker knows that, with every cigarette, they are shortening their life span. But the alternative – the act of quitting – seems almost as bad. Many smokers fear they won’t be able to deal with the side effects of smoking cessation, such as withdrawal. Some fear that by quitting smoking, they will gain weight. These may seem like small fears compared with the idea of lung cancer, but they are nevertheless large contributing factors as to why so many smokers remain smokers.

There is no doubt that stopping smoking isn’t easy. As well as the effects of physical withdrawal, many smokers cannot face the loss of the social aspect of their life. Smokers are often heard to say that they don’t want to quit as the majority of their social circle smokes and they would somehow feel left out. But these issues must be pushed through to achieve any kind of success when it comes to quitting cigarettes for good.

Begin by acknowledging the issues. Acknowledge that, for a period of time, life may be quite unpleasant. You will have to deal with the aspects of withdrawal that are physical, as well as the social and emotional attachment to smoking. While it may seem easier to bury your head in the sand and continue smoking to avoid these difficulties, the simple fact remains that your life will be much, much worse than the occasional withdrawal pain and social problem if you continue smoking.

Be aware of the potential problems and try to plan around them. Although the problems themselves may be largely insoluble in advance, at least by being forewarned and aware of any issues you have a level of preparation that should make everything easier to deal with. And remember, the short term pain and problems of quitting will soon be replaced with a stronger, healthier lifestyle. Surely some things are worth a little sacrifice?

Nicotine gum contains a nicotine compared called nicotine polacrilex, which is said to have a potent effect on any cravings. Nicotine gum, however, should not be chewed like normal chewing gum – there is a specifically designed way of using it, which should increase it’s effectiveness. Each piece of nicotine gum should last for half an hour. To achieve this, chew the gum thoroughly until the taste of the nicotine compound is strong in your mouth. When it is, put the gum against your cheek and desist chewing it. When the strong taste has dissapated, start chewing again to release another wave of flavour. Repeat this until there is no taste left in the gum.

The manufacturers of nicotine gum suggest that it should only be used when a craving strikes, though many smokers in the process of quitting prefer to use it as a preventative. The choice on this is yours, but it is suggested that by limiting the use of nicotine gum to just when particularly severe cravings strike, it has a better change of succeeding.

The strength of gum you select depends on how many cigarettes you usually smoke in a day. For anything under 10 cigarettes per day, gum containing 2mg of nicotine polacrilex should be sufficient. For up to 20 cigarettes a day, use 4mg gum, while reserving 6mg for anyone who usually smokes over 20 cigarettes a day.

Nicotine gum cannot fully remove cravings. The best it can do is reduce the intense discomfort associated with smoking cessation, the theory being that by easing the worst of any craving, willpower should do the rest. It is important to have realistic expectations of nicotine gum; it never can fully replace the desire to smoke, but should be viewed more as a willpower aid than a full cigarette replacement. However, nicotine gum when used correctly can be incredibly effective and significantly improves your chances of stopping smoking for good. For this reason alone, it is worth a try.

If you are confident you are stopping for your reasons and no one else’s, then proceed on. Start by writing down why you’re quitting, as this is something you can refer back to when you’re in the midst of an intense craving and want a cigarette more than anything. Write in bullet points; short, succinct sentences detailing your reasons for wanting smoking to be a thing of the past for you. As well as health benefits, write down the emotional and financial side of stopping smoking.

With this complete, look in to nicotine replacement therapy. There is a huge range of methods available to help deal with the physical withdrawal of smoking, from inhalators which recreate the physical sensation of smoking to nasal sprays which recreate the “hit” and buzz of nicotine. If patches and gum have failed you in the past, do try one of the lesser known methods. By starting a course of nicotine replacement therapy, you are effectively doubling your chances of success.

You can also look in to group therapy, which tends to be run by doctors or hospitals. Here, you can sit and discuss the process of quitting, and have like-minded people in the same situation to turn to on bad days. Like nicotine replacement therapy, you are increasing your chances of success by attending therapy or counselling.

The next step is to set goals. After your first week of not smoking, gather together the money you would have spent on cigarettes and go and spend it. Make this a frivolous purchase, designed for nothing but fun. One week may seem like a short period in which to get a reward, but it should give you an incentive to continue. After the first week, schedule your next reward for one month without cigarettes, and then three months. This frivolous fun should help keep you on track during the difficult days, as they give something to look forward to and show that your efforts are not in vain.

Finally, one of the key aspects of quitting smoking – that is often forgotten – is that never consider yourself completely recovered. Try and think of yourself as an ex-smoker, not a non-smoker. “Just one cigarette” is often the downfall of many who have not smoked for years. Remain vigilant, always follow nicotine replacement therapy courses to their conclusion, and never be tempted just to try a cigarette and see if you still like it. You can beat the addiction, but it will always be ready to draw you back in. Keep that in mind, and the very best of luck!