Andrea Lindsay of Bournemouth's Halo Hypnotherapy has produced the following tips on stopping smoking.

1. WHY CHANGE?

Know your reasons for wanting to be a non-smoker. Understand the impact and consequences on your life and that of those you love, of being a smoker, the impact on your children or grandchildren if you die prematurely of a smoking related disease. What are the financial implications? How has smoking affected your skin, teeth, breath? Everyone needs a motivator to change their behaviour, know yours and use it to give you leverage to take action.

2. BENEFITS OF BEING A NON-SMOKER Focus on the benefits you'll enjoy as a non-smoker. What else could you spend the money on? How much fresher will your clothes, hair and breath smell? How much easier will travelling and socialising be? How will your health improve?

3. DEALING WITH THE CRAVINGS Nicotine causes cravings but is out of your bloodstream within 48 hours, so it doesn't take long for your body to begin to get things back to its natural balance. Take several deep breaths to increase the oxygen entering your blood stream, encouraging your body to release its own natural happy' chemicals, thereby helping you eliminate cravings.

4. IT'S HORRIBLE - SO WHY DO I DO IT?

Over the years, you've programmed your mind to associate particular gains' to smoking, such as the opportunity to take breaks from work throughout the day, a reward' after completing a task, to replace hunger pangs etc. But these are just perceived' benefits - reasons or excuses to remain a smoker. You don't need a cigarette to take a break. Take a brief walk, get a drink of water, take the opportunity to find a quiet spot and take a few deep breaths.

5. MAKE IT EASY FOR YOURSELF Give your car a valet and/or do a spring clean at home. Alter your routines slightly, if in the morning you used to get up, put the kettle on and have a cigarette, get up and have a shower first.

6. A NEW CHAPTER Recognise you're moving into a new chapter of your life. Smoking is a habit that was once a part of your life, but it doesn't reflect who you really are. Once we've taken action on a life change that we've considered and chosen, our focus should be on harnessing our energies, drive and motivation to get where we want to be.

7. SOUND, CAMERA, ACTION!!

Gather memories together of when you wished you were a non-smoker and imagine they were back to back on a recording you were watching. Replay it again and again and see how that really emphasises the negativity you feel and how it strengthens your resolve to be a non-smoker.

8. MY HAND FEELS EMPTY?

Take the hand that you used to hold your cigarette with and press the fingernail of your middle finger into the fleshy part of your thumb. As you do this, breathe deeply and at the same time repeat to yourself inside your head: "I am a happy, healthy non smoker". This trigger' is a way of enabling you to combine the release of your own happy' chemicals with positively programming your mind to feel good about being a non-smoker.

9. OH YEA, OH YEA, OH YEA!

Make sure everyone knows what you're doing. Keeping it to yourself makes it easy to give in'. The more people you tell, the more support and encouragement you will receive.

10. GO ON, TREAT YOURSELF!

Becoming a non-smoker is a major achievement and should be celebrated. Recognise the positive change you've made, celebrate and mark the day. Then continue to recognise the significant achievement by rewarding yourself in some way.