Around a million smokers are expected to try to kick their habit on No Smoking Day, March 14. But the odds aren’t in their favour, and 95% will succumb to temptation within the first year.

If you are planning to quit next month, you need to start preparing mentally right now, according to Amanda Sandford, spokeswoman for Action on Smoking and Health. Set the 14th as a firm giving-up date and ready yourself by writing a list of reasons for quitting.

Ask yourself which cigarette you find most enjoyable, and why. Most people have times and places when they smoke, such as after a meal, or with alcohol. Try to avoid these situations if you think you’ll be tempted, and create a new habit instead, such as going for a walk after meals. Stress causes one in five to relapse, so find other ways to relax, such as deep breathing exercises.

Cigarettes contain at least 50 cancer-causing carcinogens and quitting reduces the risk of 50 different illnesses (see illustration). The benefits of giving up are noticeable almost immediately: after 72 hours breathing improves as your lungs’ absorption capacity increases. Smokers who give up before the age of 30 rapidly reduce their risk of lung cancer nearly to that of a nonsmoker, while those who quit before 50 halve their risk of dying in the next 15 years, says the US surgeon-general. Quitting also improves the complexion, and a 20-aday smoker saves £1,800 a year.

Nicotine replacement therapy (NRT) — using patches, lozenges, inhalers and gum — is useful for overcoming cravings and can double your chances of success. Hypnotherapy and acupuncture are popular, if scientifically unproven, alternatives. Nicotine suppresses the appetite and speeds the metabolism, so be prepared for weight gain. Make adjustments to your diet and increase exercise to combat this. Exercise itself improves the chances of quitting.

Restlessness, irritability and sleeplessness are symptoms of nicotine withdrawal, but view them as a positive sign — that your body is fighting the addiction. The first couple of days are tough, but things start to improve by day three, and once you get to two weeks you’ve proved you can cope without nicotine. There’s no reason why you can’t go all the way after that.

www.ash.org.uk The Action on Smoking and Health website is packed with facts and statistics on smoking

www.gosmokefree.co.uk This National Health Service website features a four-step plan, packed with advice, support and practical tools, to help you quit for good

www.quit.org.uk The charity Quit offers a guide to stopping and an exercise programme for those who want to do so

The health risks

Head Brain Hair loss. Cataracts. Loss of sense of smell. Loss of hearing Reduced oxygen supply to the brain. Headaches, increased risk of stroke, and mood changes

Stomach and lungs Mouth and throat Stomach ulcers. Bronchitis. Emphysema. Pneumonia. Kidney, stomach and lung cancer Gum disease and tooth loss. Reduced sense of taste. Cancer of the lips, tongue, throat or larynx

Reproductive system Heart Impotence. Testicular cancer. Reduced fertility. Increased risk of miscarriage. Complications during pregnancy Narrowed arteries. Thickened blood. Heart attack. Coronary heart disease