GIVING up smoking increases your chances of living a long and healthy life.

Without daily exposure to nicotine, carbon monoxide, tar and other poisons, your body quickly begins to repair itself.

Within an hour of stopping smoking, your blood pressure and pulse rate will drop.

Within two days your carbon monoxide levels and senses of taste and smell will improve.

In a few weeks your circulation should have improved, giving you clearer skin.

Your teeth will be whiter and your hair, clothes and breath should no longer smell of tobacco smoke.

Your breathing and general fitness should be better.

For an average smoker, kicking the habit could save you more than £100 a month - enough to treat yourself to a holiday after six months.

So how to do it? There are three stages - preparing to stop, stopping, and staying stopped.

Firstly you must decide that it is time to quit and that you really want to succeed.

Write down your reasons and keep the list handy over the next few months to strengthen your resolve.

Seeking advice, counselling and support from trained health professionals before you go any further will greatly increase your chances of success.

Your GP or practice nurse will know what help is available in your area.

Alternatively you can ring the NHS Smoking Helpline on 0800 169 0 169 or you can text the phrase GIVE UP and your full postcode to 88088.

Next choose a day to quit and ask family, friends and colleagues for their support.

Plan a reward for the end of the first day, the first week and the first month.

The day before quitting, get rid of cigarettes, lighters and ashtrays.

On the day itself, your goal is to get through your first day as a non-smoker.

If you feel the urge to put something in your mouth, chew sugar-free gum or something healthy, such as a carrot or celery stick.

Should you need something to occupy your hands, find something such as a pencil or a coin to fiddle with.

If you feel a strong craving, take some deep breaths and delay giving in.

It will usually pass in a couple of minutes.

Nicotine replacement therapy, or NRT, can double your chances of giving up successfully.

It works by getting the highly addictive chemical into your system without the tar, carbon monoxide and other chemicals that are present in tobacco smoke.

NRT products are available from the chemist.

You can also get them via your GP or NHS Stop Smoking service, but you must have a target date for stopping smoking before a prescription can be issued.

The physical craving for a cigarette can go in less than a week if you go "cold turkey".

Using NRT means you can get used to not smoking while avoiding withdrawal symptoms, which may include depression, difficulty in sleeping, irritability, anxiety, difficulty in concentrating, restlessness, dizziness and increased appetite.

Patches are convenient, but some users prefer gum, tablets, lozenges, inhalers or nasal sprays, all of which can deliver a quicker "hit" of nicotine to ease strong cravings.

In order to stay stopped, take it a day at a time.

Keep reminding yourself of why you are giving up and what you and your family are gaining by your not smoking.

You may have to change your normal routine to avoid smoking "triggers" such as the pub.

Stay positive and determined and reward yourself.

Don't become complacent after the first few weeks.

One cigarette can easily lead to three - and before you know it, you risk being a smoker again.