5 Practical Tips To Try If You Want To Quit Smoking For Good

Even if one has the desire to quit smoking, it can be hard to stick to that determination and follow through.

Cover image via Pawel Czerwinski (Unsplash)

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This Spotlight is sponsored by NICORETTE.

Although many are aware of the health risks caused by smoking cigarettes, it can still be tough to kick the habit

Whether you're a chronic smoker or just light up a cigarette occasionally, smoking is one of the most difficult habits to give up. This is largely due to the fact that nicotine, one of the chemicals in cigarettes, is known to induce addiction, making smokers feel like they need to smoke to get through the day.

Even if one has the desire to quit smoking, it can be hard to stick to that determination and follow through.

That's where NICORETTE, the anti-smoking aid approved by the Ministry of Health in Malaysia, comes in

NICORETTE's products include gum and patches, which work fast to relieve your cravings and withdrawal symptoms.

NICORETTE products are considered non-prescription medicine, and are only available at healthcare locations such as pharmacies, clinics, and hospitals. You can get them by consulting with healthcare professionals or pharmacists at retail pharmacies.

By using NICORETTE products, paired with assistance from healthcare professionals, you will have a higher success rate of quitting smoking for good.

Here are five practical tips from NICORETTE to help you if you're trying to quit smoking:

1. Set a specific date for you to start your journey to quitting smoking

Preferably, this date should be sometime within the next two weeks. Not only does this give you a tangible goal to work towards, you'll also have enough time to prepare yourself without losing motivation.

Consider when you smoke most when choosing your date. For example, if you smoke more on weekdays when you're at work, set your 'quit' date on a weekend. Or vice versa. This will give you a few days to adjust to the change.

Remember that the journey to quit smoking is a marathon, not a sprint. It's gonna take time, but you'll get there eventually.

2. Tell people around you that you're going to stop smoking

This can help to reinforce your determination, as well as keep you accountable to your goal. Let your friends and family know about your plan, and tell them that you'll need their help along the way, be it by providing support and encouragement or helping to distract you from triggers.

Other good sources of motivation include having a 'quit buddy' who also wants to stop smoking, and getting advice from people who have successfully quit smoking.

3. Be prepared for the challenges you're going to face

Eliminating cigarettes can cause physical withdrawal symptoms and cravings, which is why most people start smoking again within the first three months. Anticipate these challenges and prepare countermeasures accordingly.

Get yourself some useful distractions that'll help reduce the urge to grab a cigarette, especially during the first two weeks. One suggestion is to sign up for fun, low-stress physical activities. Or, now that you're no longer spending on cigarettes, you can treat yourself to other things you like.

4. Remove smoking triggers from your home, car, and office

Besides getting rid of your cigarettes, don't forget to dispose of your ashtrays, lighters, and matches as well. Additionally, wash your clothes, car, furniture, and other belongings to eliminate the smell of cigarette smoke.

Furthermore, it's important to identify and avoid what triggers the urge to smoke for you, as well as to not be around other smokers and smoking areas for too long.

5. Consult with doctors and pharmacists

Speak to your doctor or pharmacist to get advice on smoking cessation programmes and strategies or anti-smoking aids like nicotine replacement therapies (such as NICORETTE) that can help you manage your withdrawal symptoms. They will be able to provide a customised plan that suits your needs.

Planning to use NICORETTE products to help you quit smoking? Here's a handy guide on how to use their gum and patches:

For fast relief of cravings, you can try a flexible smoking cessation format, which combines both the gum and patches. This approach may be suitable for highly dependent smokers, smokers who experience 'breakthrough' cravings, and smokers who have failed single nicotine replacement therapy treatment.


How to use:
1. Chew slowly until a strong taste or mild burning sensation is experienced.
2. Rest the NICORETTE gum between your cheek and gums until the taste has disappeared.
3. Chew again slowly, and repeat for approximately 30 minutes.

Highly dependent smokers who smoke more than 20 cigarettes per day or light up within 30 minutes of waking up should opt for the 4mg nicotine gum, while other smokers who smoke less than 20 cigarettes per day can go for the 2mg nicotine gum.

Adults aged above 18 can take up to eight to 12 pieces of NICORETTE gum per day as required to relieve cravings, or as instructed by your healthcare professional.


Apply a patch to an intact area of the skin upon waking up in the morning and remove at bedtime. Please read the instructions carefully and completely before starting to use the product, which is for transdermal use only.

For heavy smokers (15 or more cigarettes per day):
- Week 1-8: Use the 25mg patch
- Week 9-10: Use the 15mg patch
- Week 11-12: Use the 10mg patch

For light smokers (less than 15 cigarettes per day):
- Week 1-8: Use the 15mg patch
- Week 9-10: Use the 10mg patch
- Week 11-12: Use the 10mg patch

If you've been trying to find a good time to quit, why not give it a go during Ramadan?

Since you can't smoke during fasting hours, Ramadan is a great time to try kicking the habit once and for all. And NICORETTE products can help with that — use the patch during fasting hours, then switch to the gum after you buka puasa.

Click here for more information on NICORETTE and how their products can help you quit smoking for good

The information provided is for educational and communication purposes only and it should not be construed as personal medical advice. Information published in this article is not intended to replace, supplant or augment a consultation with a health professional regarding the reader’s own medical care.

MAL15045076ARZ | MAL15045059ARZ | MAL14035012ACZ | MAL14035008ACZ | MAL14035009ACZ

KKLIU 0605/2022. Expiry Date: Dec 2024. This is a medicine product advertisement.

This product is not suitable for children. Do not use this product if you have serious heart disease, are pregnant or breast feeding. Not to be used by non-smokers. Consult your healthcare professional before use.

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