Where can I find support if I’m trying to quit smoking?

Personal motivation is a key factor in the decision to quit smoking and stick to it. Smokers have a lot of different reasons for quitting smoking. The fear of becoming seriously ill from smoking is usually the number one factor. Wanting to be more physically fit and look healthier is another common reason.

Some would like to quit because they don't want to be dependent on an addictive substance and see the habit as a personal weakness. Anyone who starts feeling restless and nervous without their cigarettes knows how unpleasant nicotine cravings can be.

Others are motivated by their family: They want to quit to avoid harming the health of their family members, or because they want to be a role model to their children or grandchildren.

How you feel about quitting is important too: Someone who finds it liberating because they can now get by without cigarettes will have an easier time than someone who sees it as having to give something up.

Some reasons are more practical – for example, nowadays smoking involves having to go outside. Last but not least, quitting can help you save money!

Once you have made the decision to quit, it is a good idea to carefully prepare. This can help you to resist temptation. You might want to try

• making use of advice or support early on: in the form of telephone support, courses for quitting smoking or self-help materials
• setting a date to stop smoking: A good time is one to two weeks after making the decision. This allows enough time to get used to the idea of quitting smoking.
• telling family, friends or coworkers about your decision: Then they'll probably be more understanding if they notice that you're more irritable than usual or don’t join them for a cigarette break. If others know about your plans, that may help you stick to them. Plus, you will no longer be offered any cigarettes.
• getting rid of all of your cigarettes: It's advisable to get rid of all of the cigarettes you have at home, at work, or lying around in your office or car. Keeping "emergency" cigarettes on hand isn’t a very good idea because easy access to cigarettes increases the odds that you will smoke them.
• setting milestones and rewarding yourself: If you've managed to – for instance – go one month without smoking, you could treat yourself to something nice, like going out to eat or buying new clothes.
• thinking up strategies to overcome obstacles: for example, when coping with withdrawal symptoms or with typical situations when you would have smoked.

It can also be helpful to learn from failed attempts: Why didn't my last attempt work? What else can I try to help me quit for good this time?

When you start quitting, you will soon feel the urge to have a cigarette. This is because your body doesn’t get its usual dose of nicotine, and it’s also hard to break habits like smoking. A number of things can help you cope better, including the following:

• Be aware that the urge will pass.
• Find another activity to occupy yourself, like chewing gum.
• Avoid situations where you would usually have smoked – or make a conscious effort to do something else in those situations.
• Realize that quitting doesn't mean you're missing out on something, but that you're now free.

Some people also try sports or relaxation techniques. Even though the research so far hasn’t shown that they increase the odds of quitting, these things can help to distract or calm you, and can help prevent possible weight gain.

Many people seek support once they have made the decision to quit smoking. Their family doctor is often their first stop, and can answer questions about quitting. Other possible sources of support include the following:

In Germany, the Federal Centre for Health Education (BZgA) offers a free online program designed to make it easier to quit. There you can find out things like what can help you to stay away from cigarettes once you have quit. They also offer help over the telephone free of charge. To enhance your motivation and support, you can request that an advisor call you back several times. Information on these offers is also available at www.rauchfrei-info.de.

Free (German-language) self-help materials designed to help people quit smoking are available from BZgA. They include things like information leaflets with tips and tricks, and a motivational calendar. You can order these materials from their website www.rauchfrei-info.de.

Group courses for people who want to quit smoking are another option. In cooperation with BZgA, the German Cancer Research Center (DKFZ) has created a database that you can search to find these sorts of courses near you. It is available at www.anbieter-raucherberatung.de (in German). Some health insurers cover part of the costs of these courses.

Certified apps are another option to get support for quitting smoking. In Germany, health insurers cover the costs if they are prescribed by a doctor or a psychotherapist. If you have been diagnosed with tobacco dependency, you can apply directly to your insurer to use one of these apps. Their effectiveness is still being tested.

Company doctors, company addiction centers and local health offices offer advice on options for quitting smoking. The German Center for Addiction Issues (DHS) has an online portal (in German) for finding where you can turn to.

Psychological treatment (behavioral therapy) is also an option for severe tobacco dependency or if other treatments haven’t worked. This can take the form of group or individual sessions. Your insurer is the best place to go to find out whether they will cover the costs of the therapy.