Positive thinking is key.

You may have tried quitting smoking before, but that doesn’t mean you should give up.

Take stock of the lessons you have learned from your past experiences and consider how you will apply them to this new experience.

Plan to stop smoking

Set a date, make a promise and keep it. It can be very helpful to stick to the “not an drag” rule.

When you are in trouble, tell yourself that you won’t have one drag and then stick to it until your cravings disappear.

You can plan ahead for difficult times (e.g., a party) and prepare your escape routes and actions.

Consider your diet

Is your after-dinner cigarette your favorite? A US study found that certain foods, such as meat, make cigarettes less satisfying.

Other ingredients, such as cheese, fruits, and vegetables, can make cigarettes taste horrible. So swap your usual steak or burger for a veggie pizza instead.

It may be a good idea to alter your routine before and after meals. You might find it helpful to get up and do the dishes right away or to settle down in a place where you don’t smoke.

Change your drink

The US study mentioned above also examined drinks. Cigarettes taste better when you have fizzy drinks, alcohol and cola.

Drink more water and juice when you go out. People find that simply switching to vodka or tomato juice reduces the urge to smoke.

Identify the times you are most compelled to smoke cigarettes.

Five minutes can be enough to satisfy a craving. Make a list with five-minute strategies before you give up.

You could, for example, leave the party and dance at the bar or take a break from the party.

Consider this: Combining smoking and drinking can increase your risk of developing mouth cancer 38 times.

Stop smoking support

You can also suggest to family and friends that they give up if they are ready.

Your local stop-smoking organization can also offer support. Their expert advice and guidance can make you up to four times more likely to quit smoking.

The NHS Smokefree Helpline can be reached at 0300 123 1044 Monday through Friday, 9 am-8 pm, and Saturday 11 am-4 pm.

Get moving

Scientific studies have shown that even 5-minute walks or stretching can reduce cravings and help your brain make anti-craving chemicals.

Get to know non-smokers.

Stick with non-smokers when you go to a party.

Louise, 52 years old, a former smoker, says, “When you look at them, don’t envy their smokes.”

“Think about what they’re doing as strange: lighting a small tube of white smoke and inhaling the smoke.”

Keep your mouth and hands busy.

You can increase your chances of success by using nicotine replacement therapy (NRT).

There are also nasal sprays, lozenges and tablets. You can also use an inhalator, e-cigarettes or other handheld devices if you prefer to smoke.

If you are out, put your drink in the same hand that holds a cigarette. Or, use a straw to keep your lips busy.

List of reasons you want to quit

Remind yourself why you decided to give up. Keep a list of all the reasons you made that decision and refer to it whenever you need help.

Chris, 28, an ex-smoker, says that he used to take a photo of his baby girl with him when he went out. If I felt tempted, I would look at this picture.