Smoking and pregnancy: 10 steps to stopping

Not smoking during your pregnancy significantly reduces the risk of complications. Follow these ten steps to stopping

1. Make a date to stop smoking - and stick to it. Most people who successfully quit smoking do so by stopping altogether and not by gradually cutting down.

2. To help you get through the first few days, keep busy. Throw away all your ashtrays, unopened cigarette packets, matches and lighters. Give your home a good clean to make the place baby fresh.

3. Drink lots of water. Keep a glass by you and sip it steadily. Avoid too much tea and coffee - and, of course, alcohol. Stick to water with a slice of orange or lemon, fruit juice or herbal tea.

4. Get some exercise, but check with your doctor or midwife first. Find out if your local swimming pool has special antenatal classes. Take up yoga or other gentle exercise. The fitter you are, the healthier your pregnancy is likely to be. You'll probably find that it will make the birth easier too.

5. You may find that you experience withdrawal symptoms once you stop smoking. These are very positive signs that your body is recovering from the effects of tobacco. Headaches, sore throats and irritability are some of the common symptoms. Don't worry, they are all perfectly normal and they will disappear within a week or two.

NHS Pregnancy smoking helpline: 0800 169 9169

6. Change your routine. As the months go by, you'll probably be occupied with different things. Now is the perfect time to break your 'cigarette routine'. Avoid going past the shop where you normally buy cigarettes. If you usually smoke at lunchtime or with a group of friends in the pub, go somewhere else and do something different.

7. Don't use a crisis or a special celebration as an excuse for 'just one' cigarette. There's no such thing - one cigarette leads to another, and another, and another...

8. Start planning some special treats with the money you have saved. How about making an appointment at the hairdressers, indulging in a bottle of luxurious bath oil or buying something special for your new baby.

9. Take one day at a time. Each day without a cigarette is good news for your health, your baby - and your purse.

10. If you are finding it tough, call the NHS Pregnancy Smoking Helpline on 0800 169 9169. There you'll find trained counsellors who will listen to you and offer support. The calls are free and confidential.

Although there are many stop smoking products and methods available, most ex-smokers quit without using any of them. Not all of the products are suitable if you are pregnant. Always discuss the options with your doctor or midwife.