The 8 easy and cheap ways to quit smoking for good as cigarette prices to hit record high

THE PROSPECT of a cigarette packet topping £16 might be the final nail in the coffin for your smoking habit.

While the average 20-pack currently costs £14.39, the Treasury is currently eyeing a dramatic tobacco duty increase that could see cigarette prices reach record highs.

Getty – ContributorThere are a number of cheap ways to give up the habit, like getting nicotine patches from your local stop smoking service[/caption]

It’s already much more expensive to buy cigs in the UK, compared to France or Germany, where they cost £9 and £6.50 respectively.

If you’ve previously faltered in your attempts to give up the habit, the prospect of shelling out £16 for a pack might make you throw out your tobacco for good.

Fear not – you don’t need to shell out the equivalent of your cigarette allowance on giving up smoking.

There are plenty of cheap – even free – ways to wave bye bye to the habit.

1. Make lists

This sounds like a very unexciting tip, but making two key lists might help hold your resolve when it comes to quitting, according to the NHS.

First, list all the reasons you want to quit. This might include wanting to spend less money on tobacco as prices rise as well as wishing to feel healthier or protect your friends and family from second-hand smoke.

After all, there’s no safe level of second hand smoke and passive smoking can be particularly dangerous to children around you, according to Cancer Research UK.

Next, list all your smoking triggers – stressful situations, going to a party, having a drink or coffee – and how you’re going deal with those situations.

This can involve finding replacement activities like chewing on gum, keeping your hands busy, or going for a walk.

2. Use nicotine replacement therapies

You can use nicotine replacement therapies (NRTs), which give you a dose of nicotine without the harmful chemicals that come with smoking.

These can help reduce the withdrawal symptoms of quitting.

You can choose from patches, nasal and mouth sprays, gum, microtabs and lozenges.

The NHS recommends you use a combination of NRTs to get the best results.

“A nicotine patch releases nicotine slowly into your system, to help keep you at a constant level, while a fast-acting product – such as a spray, inhaler or gum – helps you deal with immediate cravings,” it explained.

Use as many as you need to help reduce cravings, gradually reducing your dose when you feel ready.

The NHS recommends using NRTs for about 12 weeks, or longer if you need.

You can buy NRTs from pharmacies and shops but they’re also available on prescription from a doctor or NHS stop smoking service.

You might also be able to get free vapes in certain parts of the UK in exchange for your cigarettes, under the government’s Swap to Stop scheme.

3. Use your local NHS stop smoking services

Your local stop smoking services are free and can boost your chances of quitting smoking for good by supporting you the first few months of your journey.

Your GP should be able to refer you to your closest one, but you can also contact your local stop smoking service yourself.

You’ll normally be offered a one-to-one appointment with an adviser, but many areas also offer group and drop-in services as well.

Depending on where you live, the venue could be a local GP surgery, pharmacy, high-street shop, or even a mobile bus clinic.

Your adviser will chat with you about why you want to quit, help you set a date and discuss NHS-endorsed stop smoking treatments you can choose from.

Jennifer Percival, who trains stop smoking advisers, said: “In some cases, we can directly supply you with the treatment before you leave, or we can arrange for you to receive a prescription or a voucher for it.

“In the case of nicotine replacement therapy, it often works out at least a third cheaper than buying it from a pharmacy.”

Advisers can even give you a prescription for bupropion, a stop smoking medication.

4. Distract yourself from cravings

Even with stop smoking tools, you’ll probably still be hit by the urge to light a cigarette sometimes.

Try doing something else to distract you, like exercising, watching TV or reading. It may help to hold something in the hand that normally holds your cigarette.

Cancer Research UK recommends you put some thought into what could get in the way of you stopping smoking.

Plan what actions you’ll take in situations that may challenge your resolve, for example if you’re hanging out with friends who smoke.

5. Change your routine

If you’re used to smoking at certain times, try doing things differently to break the link between this time or activity and you smoking.

For example, if you normally smoke after a meal, try going for a walk or doing something else you enjoy instead.

6. Tell people you’re quitting

Hold yourself accountable by telling friends and family that you’re quitting smoking and when.

It’s much harder to walk back your word if you have to explain yourself to others afterwards.

7. Get physical

No need to hit the gym immediately after quitting.

According to the British Heart Foundation, scientific studies have proven that exercise – as little as a five minute walk or stretch – cuts the urge to smoke and may even help your brain produce anti-craving chemicals.

8. Get a free ‘personal quit plan’

Take an NHS quiz to get your own free ‘personal quit plan’ and find the combination that works best for you.

All you need to do is answer four questions about your smoking habits – from how soon after waking up you reach for a cigarette to how many you smoke a day and if you’ve tried smoking before.

Forewarned is forearmed as they say, so read exactly what will happens to your body in the hours, days, weeks and months after you give up smoking.