Once you’ve made the decision to quit, it’s time to decide on your strategy for quitting, using the right support for your lifestyle and smoking habits.

Today there’s a huge range of different methods of support available, and this section introduces many of them.

But how can you choose the method that suits you? First of all, get expert help: try contacting one of the many helplines that exist to give you tailored support and advice.

These two simple questions can also help steer you in the right direction:

How soon after waking do you have your first cigarette?

a. within 5 minutes
b. 5 to 30 minutes
c. 31 minutes to 1 hour

How many cigarettes do you smoke in one day?

a. more than 30
b. 21 to 30
c. fewer than 20

If you answered …

Both As, or one A and one B It is very likely that you have high nicotine dependence, making you very addicted to smoking. You should explore nicotine replacement therapy (NRT) and prescription drugs as possible options to help you stop. If you decide to use NRT you should consider starting with the strong patches or gum. If you have a particularly high level of dependency, the nasal spray may be appropriate.

Both Bs, or one B and one C Your nicotine dependence is moderate, although it is still very likely that you are addicted to smoking. Nicotine patches and gum would help your chances of stopping. Consider starting with the medium strengths.

Both Cs You have a lower level of nicotine dependence. Nicotine patches and gum will help you manage stopping smoking.

Whatever method of stop smoking help and support you choose, the best way to maximise your chance of success is to use professional support. The UK leads the world with its network of expert stop smoking services. They have been shown to increase your chances of success by up to four times. Your GP and pharmacist can also offer you support and advice.