Top Tips for Stoptober

This month in our Year of Living Well is all about helping people quit smoking for good. If you smoke, quitting can be one of the most positive changes you can make for your health.

Did you know stopping smoking for 28 days means you’re five times more likely to quit for good? With the right support, quitting is easier than you think. Below are some tips:

• Tell your friends and family. The people around you can be a good support system to check in and track your progress. They also might take extra care to avoid smoking around you.

• Make a list of triggers. Sometimes a certain place can trigger your cravings for a cigarette. If you feel the urge at the pub where lots of people are smoking outside, you might want to meet your friends at an alternative place like a coffee shop.

• Have a plan. When you are tempted to smoke, it’s good if you can put coping mechanisms in place to immediately curb that temptation. Perhaps you can eat a mint, use a fidget toy, or download a Quit Smoking Wallet Card from the NHS website to remind you why you want to quit.

• Use stop smoking aids. Willpower is an important part of stopping smoking, but it’s okay to have some extra support. The two main kinds of stop smoking aids are nicotine replacement therapies (patches, sprays, gum, lozenges) and prescription-only medicines (tablets). You can ask your GP or pharmacist for advice.

• Exercise. Physical activity is good for your body and mind, and can give you a dopamine rush similar to a cigarette. A daily brisk walk can give your body a boost, lift your mood and make everyday activities easier.

• Find a support system. There may be support groups for quitting smoking in your local area, or online. It’s good to feel like you’re not in it alone. The NHS has a Facebook group called Smokefree Quit Smoking Support Group that they monitor regularly.

• Don’t be hard on yourself. Whether if it’s your first time quitting or you’ve tried before, Stoptober is all about giving it a go, one day at a time.

Rachael, a Support Worker in Merseyside, told us about her journey towards quitting. She said:

“I was working in Stockport about three years ago. While two people I support went on holiday, I thought that I would replace 40 cigarettes a day with a vape. Then after Christmas and New Year two years ago I stopped all together. Now the smell of cigarettes makes me feel sick and I feel much better not smoking or vaping.”

We hope this helps you begin your journey towards quitting. If you don’t smoke, why not try to kick another unhealthy habit and log your progress? You could think about if there’s anything you currently do that has a negative effect on your health. For example, reducing how much alcohol you drink can improve your health and boost your energy levels.

For a fun and visual way to record your progress, take a look at our Journal here.