"This time I really will give up?I swear".

This is the mantra of smokers, which almost inevitably results in a condescending or annoyed comment from a non-smoker: "Just get on with it already".

While deadly, smoking is treated as a rather trivial addiction, which the smoker could give up anytime? if they really wanted to. This is as much a myth as the idea that smoking isn't bad for you. An addiction to cigarettes is as strong and as damaging as an addiction to drugs or alcohol.

According to General Practitioner Dr Rosamund Carey, nicotine (the addictive substance in cigarettes) is regarded by some as being as addictive as cocaine. Well, that would explain why it is so hard to quit.

As with any addiction, the addiction to cigarettes is both physical and psychological. The physical dependency on nicotine only lasts three days. For three days after smoking your last cigarette you will experience headaches, tiredness, irritability, trouble sleeping and perhaps even dizziness. Once these three days have passed however, you would have cracked your physical dependency and begin to feel a lot better.

That is half the battle, but you will still be faced with your psychological dependency.

Dr Carey suggests that, for most people, a two-pronged approach is best. The medical prong deals with the physical addiction and, for those who can't go cold turkey, takes the form of Nicotine Replacement Therapy (NRT).

Cracking your physical dependency

NRT is a process whereby you take a lower-dose nicotine replacement and by continuously lowering the dose, slowly get rid of your physical dependency.

Nicorette produces two replacement products ? Nicorette Patches and Nicorette Gum. Both provide a controlled release of nicotine and can be bought over the counter.

Zyban, which was originally developed as an anti-depressant, has proved to be very effective in helping people to stop smoking. As this is a scheduled drug it can only be bought with a prescription, which means that you would need to pay your doctor a visit. Before taking Zyban, there is also a toll-free number which you can call for advice and counselling.

NRT and Zyban are not permanent solutions ? they are just a means of helping you overcome the physical addiction and should not be taken for more than six months.

Breaking the habit

As is the case with any addiction, it is unlikely that you will be able to break the habit on your own. Go for either individual counselling or group meetings. As Alcohol Anonymous has demonstrated, the support of a group is a powerful tool in overcoming an addiction.

Tell your family and friends about your decision to quit. Not only will this provide you with support and understanding (for when you're particularly grumpy), it will also strengthen your resolve.

For a while avoid friends and places that are likely to make you want to smoke and change your 'smoking habits'. If you usually light up with a glass of wine or a beer, avoid alcohol for a few months. If you always smoke with your cup of coffee, drink tea.

Engage in healthy behaviours such as exercise, which will not only demonstrate the benefits of not smoking, but will also make you less inclined to want to smoke.

Find a friend or family member who also wants to quit. It is much easier if you do it with someone else. If you can?t find anyone or feel that you need a more structured approach, enter yourself into a programme. Nicorette offers a Kick Butt programme and Smokenders provides counselling sessions in most provinces.

Timeline of benefits

What many people don't know is that if you quit smoking you can actually reverse some of the damage that you have done to your body.

After:

20 minutes ? your heart rate and blood pressure begins to drop.

12 hours ? the carbon monoxide level in your blood drops to normal.

Two-3 weeks ? circulation improves and lung function increases.

One-9 months ? coughing and shortness of breath decrease and your cilia (tiny hair-like structures that remove mucus from your lungs) regain normal function.

One year ? excess risk of coronary heart disease is half that of a smoker.

Five years ? stroke risk is reduced to that of a non-smoker (can take up to 15 years).

10 years ? Lung cancer death rate is half that of a smoker and risk of other cancers (mouth, throat, esophagus, bladder, cervix and pancreas) decreases.

15 years ? risk of coronary heart disease is that of a non-smoker.

Tips for quitting

• Set a 'quit date' and stick to it. Prepare yourself for the day by getting rid of all your ashtrays and cigarettes. Do something different and fun that day to take your mind off the fact that you are not smoking.
• Cigarettes are really expensive. Put the money that you would have spent aside and treat yourself.
• Spend time in 'smoke-free' areas and with friends who don't smoke. Avoid old habits that you associate with smoking. If you normally have a cigarette after dinner, have a peppermint instead.
• If you are feeling tempted to have a cigarette, delay making a decision for 10 minutes, as the urge will generally pass. Drink some water or take a few long, deep, relaxing breaths. Alternatively, make a list of activities, such as doing a crossword or reading a magazine, and every time you have an urge to smoke, do one of these activities instead.
• On the day that you quit and for the next couple of days, drink lots of water and fruit juice to flush all the toxins out of your body.
• Try and stick to a healthy diet as you are likely to put on a little bit of weight when you stop smoking (nicotine interferes with your metabolism). Don't be tempted to go back to smoking to get rid of the weight ? try the healthy way!
• Sometimes people smoke because they like to be doing something with their hands or mouth. Try chewing some gum, toothpicks or carrot sticks instead. Keep your hands busy with a stress ball or some play dough.
• Use positive reinforcement. Make a list of all the benefits of being a non-smoker and every time you feel your resolve faltering, read over the list.

Useful links:

www.smokenders.co.za
www.nicorette.co.za
www.heartfoundation.co.za