Smoking Cessation

Guide to Quitting Smoking 

Quitting smoking is one of the best steps you can take for your health.

Stopping smoking reduces the risk of heart disease, stroke, lung disease, and many cancers, and it also helps improve your quality of life.

If you're thinking about quitting, there are many resources and support services in Hampshire and through the NHS to help you make this positive change. Here’s a guide to getting started and finding the right support.

Benefits of Quitting Smoking

When you stop smoking:

• After 20 minutes: Heart rate and blood pressure drop.
• Within 24 hours: Carbon monoxide levels in your blood drop, allowing more oxygen to reach your organs.
• After 1-2 weeks: Circulation and lung function begin to improve.
• After 1 year: Your risk of heart disease is about half that of a smoker.

Quitting improves your lung health, helps you feel more energetic, and even improves taste and smell!

Getting Started with Quitting

It helps to have a plan for stopping, and using a combination of strategies increases your chances of success.

1. Set a Quit Date: Choose a date within the next two weeks to start.
2. Tell Friends and Family: Letting people know you’re quitting can provide support and encouragement.
3. Identify Triggers: Recognize situations or activities that make you want to smoke, and think of ways to avoid or handle them.
4. Consider Nicotine Replacement Therapy (NRT): NRT products like patches, gums, or sprays can help manage cravings and withdrawal symptoms. These can be accessed over the counter.

Support Services in Hampshire

The NHS and Hampshire County Council offer free support to help you quit smoking.

1. Quit4Life – NHS Stop Smoking Service in Hampshire:

   • Quit4Life provides personalized support to help you stop smoking, including one-on-one sessions, group support, and phone consultations. They also offer a range of free NRT products to make quitting easier.
   • Contact Quit4Life: Call 0800 772 3649 or text QUIT to 66777 to request support.
   • Website: Quit4Life Hampshire

2. Local Pharmacies:

   • Local pharmacies offer free support and advice on quitting smoking. Some pharmacies also have NHS-trained smoking cessation advisors who can guide you through the process and provide access to NRT.

NHS Online Resources and Tools

1. NHS Quit Smoking Website:

   • The NHS quit smoking page offers a wide range of resources, including advice on NRT, tips for managing cravings, and success stories from others who have quit.
   • Link: NHS Quit Smoking Website

2. NHS Smokefree App:

   • The free NHS Smokefree app provides daily tips and motivational support, and you can track your progress and see how much money you’re saving by quitting.
   • Download the Smokefree App: Available on the App Store and Google Play.

3. NHS Better Health:

   • The Better Health website has additional resources to support your overall health while quitting smoking, including diet and exercise tips.
   • Link: NHS Better Health

Tips for Success

• Use a Combination of Support: Combining support services, NRT, and self-help tools like the Smokefree app can boost your chances of success.
• Stay Positive: Quitting smoking is challenging, and most people try a few times before they succeed. Celebrate each milestone, and don’t be discouraged by setbacks.
• Stay Busy: Keep yourself occupied with hobbies or activities that keep your mind off smoking.
• Avoid Alcohol: Alcohol can weaken your resolve, so consider avoiding it or cutting back in the early days of quitting.