PATCH PROGRAMME - LloydsPharmacy

Day
73
40
Keep
exercising
your will
power
Day
74
Day
80
Day
79
Have you
noticed how
much cleaner
and fresher
your house
is?
912471
Day
75
Day
81
Day
78
Day
76
Nearly there now
- start planning a
celebration
Day
82
Day
77
Day
83
Day
84
Congratulations -
you've completed
your Nicotinell
programme -
you're now ready
to face the world
as a non-smoker.
PATCH
PROGRAMME
Step 1: Nicotinell TTS 30 (21mg/24 hour) Patch
Step 2: Nicotinell TTS 20 (14mg/24 hour) Patch
Step 3: Nicotinell TTS 10 (7mg/24 hour) Patch
Nicotine

2
Read all of this leaflet carefully because it contains
important information for you.
This medicine is available without prescription. However, you still need to use
Nicotinell Patches carefully to get the best results from them.
• Keep this leaflet. You may need to read it again.
• Ask your pharmacist if you need more information or advice.
• You must contact a doctor if your symptoms worsen or do not improve after
9 months
• If any of the side effects gets serious, or if you notice any side effect not listed
in this leaflet, please tell your doctor or pharmacist.
In this leaflet:
1. What Nicotinell Patches are and what they are used for
2. Before you use Nicotinell Patches
3. How to use Nicotinell Patches
4. Possible side effects
5. How to store Nicotinell Patches
6. Further information
1. WHAT NICOTINELL PATCHES ARE AND WHAT
THEY ARE USED FOR
Nicotinell Patches are for application to the skin. When applied to the skin, nicotine
passes from the patch, through the skin and into your body. This nicotine
replacement reduces
• some of the unpleasant withdrawal effects that frequently occur when giving
up smoking such as feeling ill or irritable.
• your desire to smoke by providing some of the nicotine previously inhaled from
cigarettes and therefore helps your willpower to resist cigarettes.
If you need advice before starting to use nicotine patches, talk to your doctor, nurse,
pharmacist or a trained counsellor. A support programme will increase your chances of
quitting smoking.
There are 3 steps:
1. Nicotinell TTS 30 (Step 1) patches contain 52.5mg of nicotine and deliver on
average 21mg of nicotine over 24 hours.
2. Nicotinell TTS 20 (Step 2) patches contain 35mg of nicotine and deliver on
average 14mg of nicotine over 24 hours.
3. Nicotinell TTS 10 (Step 3) patches contain 17.5mg of nicotine and deliver on
average 7mg of nicotine over 24 hours.
2. BEFORE YOU USE NICOTINELL PATCHES
DO NOT use the patches if you:
• are allergic to nicotine or to any of the other ingredients in the patches
(see Section 6)
• are a non-smoker or occasional smoker
• have a skin disease that might be aggravated by the patches
• are under 12 years of age, except on the advice of a doctor.
Take special care with Nicotinell Patches
Before using the patches, tell your doctor, nurse or pharmacist if you:
• have heart disease (including heart attack and disorders of heart rate and/or
3

4
rhythm) or stroke for which you are in hospital. Using nicotine replacement
therapy is better than continuing to smoke
• have serious liver or kidney disease
• have ever had a stomach ulcer
• are diabetic (see next section)
• have an overactive thyroid gland
• have a tumour of the adrenal gland (phaeochromocytoma)
• are taking any other medicines (see next section)
• are pregnant or breast-feeding (see Pregnancy/Breast-feeding sections).
Taking other medicines
Please tell your doctor or pharmacist if you are taking or have recently taken any
other medicines, including medicines obtained without a prescription.
The effect of some medicines can be altered when you stop smoking.
• If you are already taking regular medication you should tell your doctor, nurse
or pharmacist.
• Diabetics should monitor their blood sugar levels more often than usual when
starting to use a patch because insulin/medication requirements may alter.
Pregnancy
Smoking during pregnancy is associated with risks such as poor growth of the baby
before birth, premature birth or still birth. Stopping smoking is the single most
effective way to improve both your health and that of your baby. The earlier smoking
stops, the better.
Ideally, stopping smoking during pregnancy should be done without nicotine
replacement therapy. However, if you have tried and this is not possible, nicotine
replacement therapy may be used because the risk to the developing baby is less
than that expected from continued smoking.
The decision to use nicotine replacement therapy should be made as early on in the
pregnancy as possible with the aim of discontinuing use after 2-3 months. Patches
may be preferred if you have nausea or sickness. If patches are used, they should be
removed before going to bed at night.
Ask your doctor for advice before taking any medicine.
Breast-feeding
It is better to use nicotine replacement therapy products that can be taken
intermittently (not patches). Try to breast-feed at a time just before you take the
product to ensure that the baby gets the smallest amount of nicotine possible.
If you need to use nicotine replacement therapy to help you give up smoking, the
amount of nicotine that the baby may receive is considerably smaller and less harmful
than the secondhand smoke they would otherwise be breathing in.
Driving and using machines
These patches are unlikely to affect your ability to drive or operate machinery.
3. HOW TO USE NICOTINELL PATCHES
Always use the patches exactly as your doctor, nurse or pharmacist has told you and always
read the leaflet. Ask your doctor, nurse or pharmacist if you are not sure.
The Nicotinell patch programme involves up to 3 steps. There are three patch sizes consisting of
three different strengths: 7, 14 and 21 mg/24 hours.
The correct dose for you depends on the number of cigarettes you smoke per day. The size of
your patch may need to change during your treatment: This is because your dependence on
nicotine will change, and therefore the dose of nicotine in your patch may be too low or too high
for you. Do NOT cut the patches to reduce the dose.
• If you smoke 20 or more cigarettes a day, start with:
Step 1. Nicotinell TTS 30 (21mg/24 hours) patches for 3-4 weeks, followed by,
5

Step 2. Nicotinell TTS 20 (14mg/24 hours) for 3-4 weeks, followed by,
Step 3. Nicotinell TTS 10 (7mg/24 hours) for 3-4 weeks.
• If you smoke less than 20 cigarettes a day, start with:
Step 2. Nicotinell TTS 20 (14mg/24 hours) for 3-4 weeks, followed by,
Step 3. Nicotinell TTS 10 (7mg/24 hours) for 3-4 weeks.
Step 3. Nicotinell TTS 10 may be used for up to a further 3-4 weeks if necessary.
Do not start the programme at Step 3.
If you have any questions about this ask a doctor, nurse or pharmacist.
Apply one patch every day. It is important to keep the patch on day and night
especially if you need help to overcome the early morning craving for a cigarette.
If you are pregnant, the patches should be removed before going to bed.
Applying your patches
1. Allow yourself time to put the patch on.
2. Decide where you will put the patch. It is important to choose a hairless area
of skin to make sure that it sticks properly e.g. the front or side of the chest,
the back or the upper arm. Avoid skin which is red or irritated.
3. If the patch does not stick successfully you may try it on any other body site
(such as the outer thighs or top of the buttocks). Avoid areas where the skin
creases (such as over a joint) or folds when you move.
4. Make sure that the skin is completely clean and dry. After a hot bath or
shower you may continue to sweat even after towelling. Wait until the skin is
completely dry before sticking the patch on. Never powder or oil your skin
before putting on a patch as it may not stick properly.
6
a b
• Cut open the sachet along the dotted line (a) taking care
not to damage the patch inside.
• Take out the yellowish patch. Carefully remove the small
section of the silver-coloured backing (b).
7

8
c d
• Remove the larger section of silver-coloured backing (c).
Throw away the silver-coloured backing. Avoid touching
the sticky surface of the patch with your fingers, as far
as possible.
• Place the sticky side of the patch on the chosen site (d).
e f
• Press firmly with the palm of your hand for at least
20 seconds (e). It may help to time this with a watch.
This is important because the adhesive is pressure
sensitive and will not be effective unless pressure is
applied for the required time.
• Run your finger around the edge of the patch to make
sure that the edge is firmly stuck down (f). Do not fiddle
with the patch during the day.
• If you find the patches are not sticking well, it may
help to clean the area where you want to apply the
patch with a little surgical spirit. Allow this to dry
naturally before applying the patch.
9

10
During use
Provided that you have applied the patch correctly, you can bathe, shower or
swim with little risk of the patch coming off.
If the patch does fall off, throw it away carefully and apply a new patch to a
different area of skin.
Changing your patch
1 Apply a new patch at roughly the same time each day (preferably in the morning).
2 Leave it in place for 24 hours, unless you are pregnant. If you are pregnant you
should remove the patch before going to bed.
3 When you take off the old patch, fold it in half with the sticky side inwards
and throw it away carefully. Even used patches will contain some active
medication which could be harmful to children, so make very sure that
your patches are always kept well away from children.
4 Always place your new patch on a different area of skin.
Duration of use
• The Nicotinell Patch programme usually lasts for 3 months. However, if you have not
stopped smoking at the end of the 3 month treatment period, further treatments can
be used.
• If you have not stopped smoking after 9 months of treatment you should seek
additional help and advice from a doctor, nurse or pharmacist.
• Adolescents aged 12-18 years of age should only use Nicotinell Patch for 12 weeks.
If longer is required, advice should be sought from a doctor, nurse or pharmacist.
If you use more Nicotinell Patches than you should
Never use more than one patch at a time. An overdose of nicotine can be dangerous.
In the event of an accidental overdose, remove the patch and wash the skin with
water but do not use soap. The skin will continue to deliver nicotine into the blood
stream for several hours after the patch is removed. Then contact your doctor,
pharmacist or nearest hospital casualty department immediately.
If you forget to use Nicotinell Patches
If you forget to change your patch at the usual time, change it as soon as you
remember. Then go on as before.. Do not use 2 patches to make up for a missed dose.
If you have any further questions on the use of this product,
ask your doctor or pharmacist.
4. POSSIBLE SIDE EFFECTS
Like all medicines, Nicotinell Patches can cause side effects, although not everybody
gets them.
STOP using the patches and seek medical help immediately if you have any of the
following allergic reactions:
• difficulty breathing or swallowing, swelling of the face, lips, tongue or throat.
• severe itching of the skin, with a red rash or raised lumps.
11

12
You may get slight redness and itching of the skin where a patch has been. This
usually disappears within 2 days.
Rarely a more severe reaction may occur at the site of application, or very rarely a
generalised skin rash. If these happen, stop using the patch and tell your doctor.
Other effects which may occur include:
• Headache or dizziness
• Muscle discomfort
• Mild stomach upset
• Difficulty in sleeping
These effects are often mild and may wear off after a few days’ treatment. If they are
troublesome and do not improve, or if your patches upset you in any other way, tell
your pharmacist or doctor.
These patches are NOT suitable for non-smokers or occasional smokers. They may
develop signs of nicotine overdose including headache, sickness, stomach pains and
diarrhoea. If this happens, remove the patch at once and contact your doctor or
nearest hospital casualty department immediately.
5. HOW TO STORE NICOTINELL PATCHES
• Keep out of the reach and sight of children.
• Do not use Nicotinell Patches after the expiry date which is stated on the sachet
and on the carton. The expiry date refers to the last day of that month.
• Store below 25°C.
• Medicines should not be disposed of via wastewater or household waste. Ask your
pharmacist how to dispose of medicines no longer required.
These measures will help to protect the environment.
6. FURTHER INFORMATION
What Nicotinell Patches contain
• The active substance is nicotine.
• Nicotinell TTS 30 (Step 1) patches contain 52.5mg of nicotine and deliver on average
21mg of nicotine over 24 hours.
• Nicotinell TTS 20 (Step 2) patches contain 35mg of nicotine and deliver on average
14mg of nicotine over 24 hours.
• Nicotinell TTS 10 (Step 3) patches contain 17.5mg of nicotine and deliver on average
7mg of nicotine over 24 hours.
• The other ingredients are: acrylate esters vinylacetate, copolymers, fractionated
coconut oil, methacrylic acid esters co-polymers, aluminised and siliconised
polyester films.
What Nicotinell Patches look like and contents of the pack
Each patch is a transdermal therapeutic system, consisting of a round, flat, yellowishochre
coloured self-adhesive patch. It is protected by a rectangular metallic release
liner backing to be discarded before application.
• Nicotinell TTS 30 (Step 1) are available in packs of 7 and 21 patches.
• Nicotinell TTS 20 and TTS 10 (Step 2 and 3) are available in packs of 7 patches.
Marketing Authorisation Holder and Manufacturer
Novartis Consumer Health, Horsham, RH12 5AB, UK.
This leaflet was last revised in June 2008
Now read on for helpful advice and encouragement on how to stop smoking....
13

The first step is always the hardest
Congratulations! You've decided to give up smoking, so
you've already taken the first big step. We know that it
wasn't an easy decision to make, especially if you've tried
to give up before. This time, you're not alone. You have
patches to help you over the first few months and this
support pack which will help you give up for good.
This booklet is designed to support and encourage you over
the 12 weeks of your patch programme. Read it from cover
to cover before you start your patch programme. Inside you
will find advice on the best way to stop smoking. We explain
how it works and there are lots of helpful suggestions on
how you can help yourself to give up. At the back of the
booklet you will find:
• A day-by-day calendar You can see how well you are
doing by ticking off each day on the calendar until you have
successfully finished the patch programme.
Inside this support pack you will also find:
•An advice line card Keep this with you at
all times and use it whenever you are
tempted to reach for a cigarette.
You can call
whenever you need support and encouragement.
So now you've made that first big step, don't let anyone
or anything stop you. You've made up your mind
that you want to stop smoking and this time
you're really going to do it - for good.
Think positively
It's better to think of what you'll gain when you
stop smoking instead of what you'll be giving up.
So let's look at the positive side of giving up smoking.
Here are just some of the good things you'll start to
experience after you've given up.
• Your health will improve and you will be less likely
to suffer from smoking related ilInesses.
• You will be able to breathe more easily and you
will have more energy, because there will be
15

16
more oxygen in your blood. You won't get out of
breath so quickly when you walk upstairs or do
any other everyday activity.
• You will save money. If you used to smoke 20
cigarettes a day, you could save more than £750
a year. Imagine what you could spend it on - a
holiday abroad, new clothes, a bike, or you could
put it towards a new car or a new kitchen.
• You, your clothes and your house will smell fresher.
• Your hands and teeth won't look stained.
• There'll be no dirty ashtrays or cigarettes
ends to clear up.
• You will soon start to feel proud that you
have the strength and willpower to stop
smoking.
What kind of smoker are you?
Before you stop smoking, think about why you smoke in the
first place. Put yourself in one of the 3 groups below. Once
you know why you smoke, you will be able to see when you
are most likely to feel tempted - your 'danger times'. Make a
list of your 'danger times' over the page, then you can
decide what you will do when they arrive.
• Do you smoke for pleasure or social reasons?
If you're a 'pleasure' smoker, you smoke because
you enjoy it. You smoke when you're having a drink,
when you're watching TV, reading, listening to music,
when you're pleased with yourself, when
you’ve been successful and when you're with
your friends. You may like the smell of tobacco
smoke, the warmth of the cigarette and the fact
that it gives your hands something to do. In other
words you smoke to make the good times seem even better.
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18
• Do you smoke out of habit?
If you're a 'habit' smoker, you have a cigarette at certain
times of the day, or when you are doing certain things. It
could be in the morning when you wake up, after
breakfast, when you're driving to work, when you're on
the phone, when you're going to a meeting, with your
afternoon tea or during the 6 o'clock news. In fact,
certain activities are so closely linked with smoking, that
reaching for a cigarette is almost an automatic reaction.
You may not even realise you are doing it.
• Do you smoke when you're stressed?
If you're a 'stress' smoker, you smoke when you're
worried, upset, anxious or when you feel
under pressure. Smoking gives you a brief
feeling of relief.
Or it may be that you know you smoke,
but you don't know why. You realise
that it's stupid but you don't know how
to stop.
Danger times
Now that you know which type of smoker you are (you
may find you fit in to more than one group), you should
be able to spot the danger times when you are most
likely to give in and have a cigarette. Make a list of these
times on the page below then think of things that
you could do instead. If you need some help read
through the rest of this booklet first.
My danger times What I'll do instead
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The best way to give up smoking
There are 3 different ways of giving up:
• Cutting down to just a few cigarettes a day.
• Gradually cutting down until you stop.
• Stopping smoking completely overnight
This is by far the best way. This is because with
the other 2 methods, it is so easy to 'just have
another one' until before you know where you
are, you are smoking as many as ever.
You probably think that giving up
cigarettes completely is going to be the
hardest way to give up. But don't worry,
you're not alone. You have your
patches to help you over the
most difficult first 3 months.
Why is it so hard to give up?
Cigarettes contain nicotine. When you smoke regularly
over a long period of time, your body gets used to the
nicotine. So when you give up smoking your body
doesn't get the nicotine it has become dependent on.
This can cause nicotine withdrawal symptoms.
These include:
• Cravings for cigarettes
• Headaches
• Feeling irritable, frustrated or anxious
• Not being able to sleep or concentrate
• Feeling light headed or dizzy
• Feeling tired
• Putting on weight
• Sore tongue, mouth ulcers, upset stomach
(not very common)
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22
If you've tried to give up on your own before, you'll
know how bad these symptoms can be. In fact they
were probably the reason that you started smoking
again. However, patches can help to make withdrawal
symptoms less severe or even get rid of them
altogether.
How does it work?
The patch replaces the nicotine which your body will no
longer get from cigarettes once you have stopped
smoking. The 3 month patch programme lets your body
gradually get used to lower and lower levels of nicotine
in a controlled gradual way, until your body can do
without nicotine altogether.
Why use Patches?
• Wearing a patch every day for 3 months
can help to reduce or remove withdrawal
symptoms and cravings for cigarettes.
• The patches come in 3 different sizes
so that you can be gradually weaned off the
nicotine your body is dependent on.
• For the first 3 months you can concentrate on
breaking the smoking habit without having to
worry too much about withdrawal symptoms.
• The patches only replace nicotine, so
you will be ridding yourself of all the other harmful
substances that are found in cigarettes.
23

Willpower
Of course it's still up to you. It will only work if you really
want to stop smoking. But it will give you that extra help
you need to make the first few months easier.
The wonderful thing about willpower is that it gets
stronger the more you use it. It may seem a bit strange
the first time you say no to a cigarette or tell someone
that you don't smoke. But the more you say it the easier
it will become - try it and see!
What can you do to help yourself?
There are lots of things you can do to help yourself.
First, throw away all your cigarettes and matches and hide
any lighters or ashtrays to remove temptation. Wash or dry
clean your clothes so that they don't smell of smoke.
Tell your family or friends Your family, friends and the
people you work with care about you so they will be very
happy that you are trying to give up smoking. So tell
them, and ask for their support. Ask them to read this
booklet so that they understand what you are trying to do
and will be able to help you. Telling people will also mean
that you can't have a sneaky cigarette in front of them. If
other members of your family smoke, try to get them to
give up at the same time. It will be very hard to give up if
the people around you smoke so you can't get away from
the habit and the smell of ashtrays.
• If your workmates smoke, put no-smoking stickers
around where you work and ask them not to smoke in
front of you.
• Try to find a friend who is trying to give up at the same
time as you. That way you can encourage each other
and you will have someone who really understands
what you are going through. And because neither of
you will want to be first to give
in, you will be more
determined to succeed.
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26
Change your routine If you smoke out of habit at certain times
of the day or when you do certain things, you must break
the habit. You can do this by changing your routine.
So, if you always smoke first thing in the morning, try
getting up a few minutes earlier and doing a few exercises
by an open window instead. If you smoke after a meal, get
up from the table straightaway and do the washing up or
go for a short walk. If you aIways smoke when you drink
coffee, try drinking hot chocolate instead. Look back at your
list of danger times and write in what you plan to do instead.
Become more active One of the benefits of not smoking
is that you will be able to breathe more easily and do more
exercise. So make the most of it. If it is a while since you
did any exercise, start with a gentle 10 minute walk or
swim and build up gradually until you are
exercising for at least 30 minutes a day. If you
already exercise, try taking up a different sport.
As well as taking your mind off smoking, it will also
help to keep your weight down. You may find that
after a few weeks of not smoking, you get a cough.
Don't worry - it is a normal healthy sign that your
body is getting rid of the tar and other impurities
from your lungs. After a few weeks your cough should
stop as your lungs become cleaner.
Watch your weight One of the myths about giving up
smoking is that you will always put on weight.
Of course some people do put on weight, because:
• They eat sweets instead of smoking cigarettes.
• Food tastes much better, so they eat more.
• Nicotine increases your metabolic rate so that you
burn off calories more easily when you smoke.
But if you are careful with your diet and you get more
exercise, there is no reason at all why you should put on
weight. If you use the patch programme, weight gain is
minimised because your metabolic rate
gradually adjusts to lower and lower amounts of
nicotine. There are a lot of books you can buy
on healthy eating, but here are just a
few tips on how to control your weight:
• Cut down on sweet or fatty foods.
• Eat plenty of fruit, vegetables and high
fibre foods.
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• Make up a 'nibble box' filled with carrot or celery
sticks or fresh fruit. Take it to work with you and
eat these instead of sweets.
• Drink plenty of water. It doesn't have any calories
and it helps to make you feel full.
• Avoid alcohol. It's very fattening and it also makes
you lose your willpower.
• Getting regular exercise will help to increase your
metabolic rate so that you will burn off calories
more quickly.
Measure your success Every day that passes without
you having a cigarette is a success. Use the calendar in
this pack to see how well you are doing. As you
complete the calendar you will be getting
nearer and nearer to becoming a non-smoker
for good.
Treat yourself You certainly deserve a reward for giving
up smoking. It's a great achievement and something you
should be really proud of. Use any money you may save
to give yourself little treats throughout the 3 month
programme. Make a list of things you would like – it
could be anything – a meal out, a trip to the cinema, a
weekend away, a new record or book. Give yourself one
of these treats at the end of the first day, first week, first
month and at the end of the 3 month patch programme.
You've earned them.
Learn to relax If you smoke to relieve stress, it's
important that you learn to relax without cigarettes.
There are lots of books, tapes and evening classes on
relaxation, but here are a couple of simple exercises that
you can do whenever you feel stressed or irritable.
• Sit in an upright chair in a quiet room. Close your
eyes and really concentrate on your breathing.
Count each breath. If your mind wanders, go back
to counting your breaths, so that breathing is
all you think about.
29

• Lie down and tighten the muscles hard, starting with
your toes. Tighten them for a few seconds then relax.
Do this for each muscle in your body in turn, working
up from your toes to your legs, bottom, back, chest,
arms, hands, shoulders, neck and head. End by
screwing up your face, holding for a count of 3 then
relaxing. If you still feel tense do the whole exercise
again.
Join a self-help group It's always more fun doing
things with other people. So you might like to join a local
'stop smoking' group. Your doctor may have organised
one at the surgery, or you may be able to find details of
other groups from the Citizens' Advice Bureau. If there
isn't a group in your area, you could start your own. The
advantages of these self-help groups is that you will
have the support and encouragement of people who
understand you. And going to regular
meetings will make you more
determined to
succeed.
What to do in a crisis
Of course there are still going to be days when
everything goes wrong, you feel down in the dumps,
the whole world seems to be against you and all you
want is a cigarette. But before you give in, take out the
advice line card you get with this pack, and call the phone
number on it. The advice line will give you support and
encouragement. Carry the card with you at all times and
phone whenever you need to - it really can help!
Don't give up if you stray from the straight and narrow
If temptation gets the better of you and you have a
cigarette, don't give up. Instead, think about why you had a
cigarette and work out what you could do if you get into the
same situation again. Next time you won't be caught out,
because you will be ready with a plan. Start again
straightaway and take it one day at a time.
However, if you find that you really can't stop smoking, you
should stop using your patches.
Don't despair, it might be better to wait until you are more
determined to succeed then try again. But don't let
that be a way out. You've decided to give up, so stick with it.
31

Your future as a non-smoker
The first 3 months without cigarettes are always the
hardest. So when you have successfully finished
your 3 month patch programme, there is every
chance that you will be a non-smoker for good.
From now on you won't need a nicotine
replacement treatment, because your body will have
become used to not getting nicotine.
But remember, there will always be times when you
will still feel tempted to have a cigarette. Never, never
give in. It only takes one cigarette to start you
back on the slippery slope to being a 20 - a - day
smoker. It's been hard work giving up, so don't put
yourself through it all again by having 'just one'
cigarette.
Now that you've read through the booklet, you're ready to
start. Good luck!
Copyright © Novartis Consumer Health
32
PATCH PROGRAMME
DAY-BY-DAY CALENDAR
Remember to
take it one day
at
a time Day
4
Day
5
Day
3
Day
2
Day
6
Well done
a whole week without
cigarettes!
Day
7
Day
8
Day
1
Always keep a nibble
box of carrots, celery
and fresh fruit with
you to munch instead
of smoking
Day
9
Congratulations -
this is your first
day as a nonsmoker
Day
10
Day
11
Remember you can
always phone the
Nicotinell advice line
if you need some
encouragement
33

Go for a walk or
do some
exercise
to take your mind
off smoking
Day
12
Day
13
34
Day
14
You're doing well –
keep going
Drink plenty of
water – it will help
Day
15
you stop feeling
hungry
Day
16
Day
19
Day
18
Day
17
Day
20
Day
21
Day
22 Day
23
Another
week without
cigarettes –
you should
be proud of
yourself By now your
sense of taste
and smell should
have improved,
so cook yourself a
nice meal
If you feel
stressed or
anxious try
taking a few deep
breaths
Day
24
Remember to pick up
another pack of
Nicotinell from the
chemist ready for the
start of your second
month as a nonsmoker
Day
25
Day
26
Day
27
Now that
you're
feeling fitter,
try taking
up a new
sport Day
29
Day
28
You're
getting
healthier
every
day
Day
30
Day
31
Day
32
Congratulations – the
first month is always
the hardest – keep
going
35

Day
33
36
Day
34
Ask a
good
friend to
talk you
out of
smoking a
cigarette
if you feel
tempted
Keep an eye on your
weight and make
Day
36
Day
35
Day
37
sure you eat
healthily
Day
38
Remind
yourself of
all the good
things about
giving up
smoking
Day
39
Day
40
Day
41
Half-way
through
now, stick
with it
Day
42
Day
43
Day
44
Remember the
advice line is
open 9am - 9pm
Never give in to 'just
one cigarette' – it
could lead you back
down the slippery
slope to being
a 20-a-day smoker
Day
45
Day
46
Day
51
Day
50
Day
52
Day
49
Day
47
Day
48
Day
53
Day
54
Just think how
much money
you're going to
save now you've
stopped smoking
37

Day
55
38
Day
56
Keep
going
You're doing
so well – two
months
without
cigarettes
Day
57
Day
58
Day
59
Day
60
Eat plenty of fresh
fruit and
vegetables to help
fill you up
Try to avoid
situations
when you
know you'll
be tempted to
smoke
Day
61
Day
62
Day
63
Day
64
Day
65
Just think how much nicer it will
be for people to kiss you – try it out
Day
66
Day
67
Day
68
By now it
should be
getting easier
to say 'no' to a
cigarette
Day
69 Day
70
Your heart
and lungs will
already be
feeling the
benefits
Day
71
Day
72
39