Unholy smoke

There are an estimated 13 million smokers in the UK. Seventy-two per cent of them want to give up and 83 per cent wish they had never started.

This year, people are being asked if they are among those who are "Sick of Smoking" - the theme of No Smoking Day 2003.

Every year, 120,000 smokers in the UK die as a result of their habit. With so much at stake, it can be hard for those who have never taken up smoking to understand why smokers persist.

Here are some of the commonest excuses for not giving up:

I'm scared of putting on weight.

Lots of people who give up don't put on any weight at all, and for those who do, the average weight gain is 4lb. The health risk of the extra weight is far less than the health risk of smoking.

I'll get even more stressed.

Nicotine is a stimulant that increases the heart rate, one of the symptoms of stress. When nicotine levels fall, you start to feel edgy because of withdrawal symptoms. Smoking will temporarily relieve nicotine withdrawal, but does nothing to relieve underlying stress. Instead of reaching for a cigarette, try Sedonium, a licensed herbal remedy to reduce feelings of stress and improve sleep quality.

I'll have to stop going out.

There are certain places, for example pubs and clubs, where you may feel more tempted to smoke. Try reducing visits to these places for the first month and going to the cinema, gym or bowling alley instead. Take one step at a time and praise yourself for each visit to the pub without smoking.

I've tried to give up before and have failed.

Most ex-smokers have tried and failed to give up before succeeding - the average is three or four attempts. Remind yourself of your reasons for stopping. If you have a long list, this can help you counter the triggers than make you reach for another cigarette.

Boots in Bournemouth Square will be distributing leaflets, giving advice and information and running an in-store competition on No Smoking Day.

Reader Offer: Stopping smoking can lead to an increase in appetite and temptation to snack. California pistachios contain nearly 10 times more healthy unsaturated fats than saturated fats, and cracking open the nuts is a great way to keep your hands busy.

The Daily Echo has 25 starter packs to give away to readers who want to quit smoking. Each contains a set of Cracking the Healthy Art of Snacking cards, five snack packs of California pistachios and a fact sheet on snacking for smokers.

For a chance to win, send your name, address and daytime telephone number to: Pistachios, Promotions Department, Daily Echo, Richmond Hill, Bournemouth BH2 6HH, by March 21.

DEADLINES, constantly ringing telephones and never knowing what's going to happen next. Journalism is a high stress profession with its fair share of smokers.

Here, members of the Daily Echo's editorial team tell of their efforts to kick the habit.

Sub-editor Alita Miles said: "I remember first smoking when I was about 14. By the time I started work, I was getting through 10 a day, which went up to 20 a day.

"It's difficult to explain why I decided to give up. It wasn't health and it wasn't the money. It was just taking over my life. I was always thinking about when I was going to have my next fag.

"I thought acupuncture might work, but the acupuncturist I got in touch with said she didn't do smoking. She gave me the name of a hypnotist.

"I had one session last August and he gave me a tape for relaxing. It was my daily treat. In the first two weeks I remember thinking: 'I could murder a fag'. Since then I've never been tempted.

"My advice is don't take up smoking. If you do, the earlier you stop, the better, but it should be what you want, not other people's pressure."

Reporter Geoff Davis said: "When I was 13, our local bobby cycled furiously to my house to complain to my mother that I was walking around town smoking 'like I had been doing it all my life'.

"I had started about six months earlier and, unfortunately, ignored the PC's advice to stop. I think I was addicted already by that point and was working my way through all the different brand names.

"Everybody I used to hang around with smoked as well and we perpetuated each other's habits. I can remember admiring the various different logos and package designs as well as paying close attention to the adverts.

"I have lost count of my increasingly desperate attempts to stop and lasted about two days off the smokes this New Year.

"Nicotine chewing gum aided my longest lay off, which lasted about three months. I really can't explain why I can't quit. Whenever I do I get a significant lowering of mood, bad dreams and other symptoms.

"The consequences of smoking really do play on my mind and it is testimony to the addicting powers of nicotine that despite this I still carry on."

Education correspondent Louise Isaacs said: "I first took up smoking when I was 17, a week before my A levels. I went from no cigarettes a day to 20 a day in three days.

"I've tried to give up six times with hypnotherapy, patches and just going cold turkey. I always promised myself I would stop smoking by the time I was 30. Thirty came and went and for the last seven years, I felt I'd failed myself.

"I'm now on my third attempt using patches. On Monday it will be my ninth week without cigarettes. I'm still on patches, but the equivalent of half a low tar cigarette a day.

"I was tempted to smoke when I was decorating and accidentally brought down some plaster, but not on the two occasions I've been out drinking with friends.

"The worst thing is that I keep getting nightmares that I'm smoking again. I really think smoking is a disgusting habit. Now I'm a non-smoker I can't imagine ever smoking again.

"My mind is clearer, I can remember things a lot better and make decisions a lot quicker. I don't get out of breath running up and downstairs and my skin is a lot better."