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THERE are about 13 million smokers in the UK - and nearly 70 per cent of are sick of smoking, according to experts. It's not just the health consequences, though they are bad enough. It's the expense, too - and the stale breath and social stigma.

However much you want to stop, though, giving up isn't easy. Which is why days such as No Smoking Day can help. It can be easier to give up if you're not doing it alone.

Stopping smoking is the greatest single step you can take to improve your health and life expectancy, says Margaret Hewitson of the North Yorkshire Stop Smoking Service. But while some people are able to quit by themselves, others need more help and support.

The good news is that there is plenty of that available locally. Specialist stop smoking clinics are held regularly throughout North Yorkshire, including group sessions in York, Selby, Harrogate, Northallerton, Ripon, Skipton, Malton and Filey. The clinics take place in courses of seven weeks, with appointments of one hour each week.

And they do work. "It was the group sessions that really made the difference," says one ex-smoker who gave up with the help of the clinic course in Selby.

Another key to being able to give up is simply being prepared. "People who prepare to stop smoking are nearly always the most successful," says Felicity MacDonald, specialist smoking advisor in Scarborough, Whitby and Ryedale.

So spend some time thinking about what giving up will mean and what the benefits will be - as well as how hard it will be to quit. That way you're ready for the struggle.

If you are determined to quit, you can find out more about specialist stop smoking groups in the region by phoning the North Yorkshire Stop Smoking Service (NHS) on (01904) 663310 during normal office hours. Your doctor, nurse or pharmacist can also help you to get the information and support you need.

Alternatively, we asked the charity behind No Smoking Day to give us their own top tips.

Top tips:

Set a date to stop and stick to it

Pick a day that will be relatively stress-free. No Smoking Day is ideal day because a million other smokers will be having a go at the same time.

Write down the reasons you want to stop

This can include saving money, being healthier, for the sake of your family. Keep this list handy as a reminder if you are tempted to light up.

Keep a diary

Note down all the times and places you smoke, with a note on how much you needed each cigarette. This will help you plan for tricky moments.

Get help

Let friends and family know you are giving up and tell them what they can do to help. Your GP, nurse or pharmacist will all be delighted to give you advice.

Do it with others

Find others who would like to give up and agree to support each other. Keep in daily contact and make a pact not to let each other down.

Ease the withdrawal symptoms

Nicotine is addictive, and you may experience withdrawal symptoms. They are temporary and can be greatly eased with treatments such as nicotine replacement therapy or Zyban.

Prepare to stop smoking

Get rid of lighters, ashtrays and matches and, of course, cigarettes.

Take it one day at a time

Concentrate on getting through each day without a cigarette. Know what you are going to say if someone offers you a cigarette - enjoy saying "No thanks - I don't smoke".

Break the links that create the habit

Most smokers will have times and places when they always have a cigarette, like after a meal or with a drink in the pub. Try to avoid these situations at first if you think you will be tempted, or do something different - you could go for a short walk after a meal.

Reward yourself

Save the money that you would have spent on cigarettes for a treat such as a new outfit, going out for a meal or a holiday.

Once stopped, stay stopped

Remember that "just one cigarette" will lead to another. Keep reminding yourself of the health and other benefits of giving up smoking. Make sure you take the full course of any treatment you are using.

Updated: 09:18 Monday, March 10, 2003