Giving up cigarettes is a very difficult and stressful time - especially during the first week when your withdrawal symptoms and cravings are at their strongest.

An average smoker can take up to five years and seven attempts to give up cigarettes.

Researchers studying over 3,000 smokers and ex-smokers found most quit over fears for their long-term health.

Other reasons include their smoking being a turn-off to the opposite sex, struggling with breath, and 'being judged'.

To survive the first few days, it's helpful to have a quit smoking buddy who can help and encourage you when temptation hits as it's much harder to quit "quitting" when your buddies know you're trying to stop smoking.

The craving for a cigarette only lasts a couple of minutes so don't give in - just focus your attention elsewhere.

Write a list of all the reasons why you want to give up smoking. Photocopy it and pin it up in every room in the house and at work, so that you're constantly reminded

Be a non-smoker rather than an ex-smoker.

There are times during the day that can be more difficult than others so it helps to keep yourself busy by taking up a new hobby or exercise to take your mind off your craving.

Smokers now feel that they ere judged more for smoking now than they were in the past and often feel that their habit makes them feel embarrassed and insecure.

It can take roughly three months before you completely begin to feel like a non-smoker.