Kicking the habit of smoking is considered one the hardest things a smoker would have to do. The failure rates high, in fact most smokers only succeed after 2 or 3 attempts. It can take up to 12 weeks before a person starts to feel comfortable with not smoking, but some smokers have been noted to have cravings for a cigarette up to 20 years after quitting!

The addictive drug is nicotine, which creates a dependency within the body. The withdrawal symptoms of stopping nicotine vary from person to person but common ones are irritability, respiratory illness symptoms (such as coughing or sore throats), nausea, excessive sweating and headaches. These symptoms are not pleasant and thus cause smokers to just start over again. The peak of these withdrawal symptoms is during the first week, after which it does begin to ease.

To combat the habit of smoking here are a few helpful hints you may want to consider:

•    Select the day that you will no longer take another cigarette, and stick to it. Make sure you give yourself enough time to prepare. Some people like to tell everyone that they will be quitting on that day thereby creating enough peer pressure so that they will feel embarrassed should they not quit on that day. Others keep it to themselves. Use what works for you but be realistic about expectation you build for yourself. It will be hard.

•    Prepare for the day you choose to quit. Begin changing your habits around smoking e.g. if you always light up a cigarette after a meal then don't – take it at a different time, perhaps wait an extra hour. Breaking these habits will help your body by allowing it to focus on the physical challenge it will face in combating the drug, it won't have to worry about the mental challenge of breaking habitual smoking.

•    Begin exercising; try to get this starting during the preparation phase. It's amazing how your body will react when you stop smoking. You'll see your performance and general wellbeing increase. The exercise doesn't have to be strenuous it can be as simple as a half an hour walk around the block.

•    Understand the cravings and learn to push through them. A sudden craving will only last a few minutes, your willpower will be tested to its fullest, but this is your body's way of telling you that it's getting better, so embrace it and push through.

•    Eating correctly is extremely important. Many smokers use smoking as an alternative to eating, ensure that you eat the right types of food at the right time. If you feel continuously "snack", then carry some fruit around. Do not get into the habit of eating junk food and chocolates. You will gain weight and start to feel sorry for yourself.