Stopping Smoking

Stop Smoking Clinics are available here

You can refer yourself to one if you are keen to stop smoking but are finding it difficult. Research shows that regular support from a Stop Smoke Nurse can increase your chances of giving up smoking for good. Call us after 11am to request an appointment.

Write a list of the reasons why you want to stop, and keep them with you

Refer to them when tempted to light up. You may wish to search online for a separate leaflet, called 'Smoking - The Facts'. This gives the reasons why smoking is so harmful and lists the benefits of stopping.

Set a date for stopping, and stop completely

Some people prefer the idea of cutting down gradually, however, research has shown that if you smoke fewer cigarettes than usual, you are likely to smoke more of each cigarette, and nicotine levels remain nearly the same. This shows that it is usually best to stop from a set date.

Tell everyone that you are giving up smoking

Friends and family often give support and may help you. Smoking by others in the household makes giving up harder. If appropriate, try to get other household members who smoke, or friends who smoke, to stop smoking at the same time. A team effort may be easier than going it alone.

Get rid of ashtrays, lighters, and all cigarettes

Be prepared for some withdrawal symptoms

When you stop smoking, you are likely to get symptoms which may include: nausea (feeling sick), headaches, anxiety, irritability, craving, and just feeling awful. These symptoms are caused by the lack of nicotine that your body has been used to. They tend to peak after 12-24 hours, and then gradually ease over 2-4 weeks.

Anticipate a cough

It is normal for a smoker's cough to get worse when you stop smoking (as the airways "come back to life"). Many people say that this makes them feel worse for a while after stopping smoking and makes them tempted to restart smoking. Resist this temptation! The cough usually gradually eases.

Be aware of situations in which you are most likely to want to smoke

In particular, drinking alcohol is often associated with failing in an attempt to stop smoking. You should consider not drinking much alcohol in the first few weeks after stopping smoking. Try changing your routine for the first few weeks. For example, don't go to the pub for a while if that is a tempting place to smoke and drink alcohol. Also, if drinking tea and coffee are difficult times, try drinking mainly fruit juice and plenty of water instead.

Take one day at a time

Mark off each successful day on a calendar. Look at it when you feel tempted to smoke, and tell yourself that you don't want to start all over again.

Be positive

You can tell people that you don't smoke. You will smell better. After a few weeks you should feel better, taste your food more, and cough less. You will have more money. Perhaps put away the money, which you would have spent on cigarettes, for treats.

Food

Some people worry about gaining weight when they give up smoking, as the appetite may improve. Anticipate an increase in appetite, and try not to increase fatty or sugary foods as snacks.Try sugar-free gum and fruit instead.

Don't despair if you fail

Examine the reasons why you felt it was more difficult at that particular time. It will make you stronger next time. On average, people who eventually stop smoking have made 3 or 4 previous attempts.

Various medicines can increase your chance of quitting

These include nicotine replacement therapy (NRT) which comes as gums, sprays, patches, tablets, lozenges, and inhalers. You can buy NRT without a prescription. Also, medicines called bupropion (trade name 'Zyban ®') and varenicline (trade name 'Champix ®') can help. These are available on prescription.

Search online or see separate leaflets in the Surgery called 'Smoking - Nicotine Replacement Therapy', 'Smoking - Helping to Stop with Bupropion' and 'Smoking - Helping to Stop with Varenicline'

Further Information can be obtained from the NHS Free smoking helpline 0800 022 4 332 or visit the Smoke Free website