Quitting smoking

is the best thing you can do for your health

How ready are you to stop smoking?

It sounds like you’re not ready...and that’s okay.

Not everyone who smokes may be ready to quit smoking or even want to quit smoking. If you one day see yourself as a non-smoker, it can be a useful exercise to think about how that would feel and what the benefits may be. Visualise the age you’ll be when you stop and build up to that and be aware of how smoking damages your health, so you can look out for signs and symptoms.

1

It sounds like you’re not ready...and that’s okay.

Not everyone who smokes may be ready to quit smoking or even want to quit smoking. If you one day see yourself as a non-smoker, it can be a useful exercise to think about how that would feel and what the benefits may be. Visualise the age you’ll be when you stop and build up to that and be aware of how smoking damages your health, so you can look out for signs and symptoms.

2

It's great you’re considering stopping.

Ask your healthcare team what support is available when you’re ready to stop. They will be able to offer guidance on what to think about when you’re ready. It can be useful to consider what is preventing you from becoming smoke-free, as well as thinking about all the reasons why you want to stop. Our reasons to stop smoking may be a useful read.

3

It sounds like you’re ready to stop so it’s a good time to prepare.

Ask your healthcare team what support is available and think about planning a quit date. There are lots of useful hints and tips to help you on your journey to becoming a non-smoker. Speak to other’s who have been on the same journey, download a stop smoking app or read our tips to help you stay motivated. Being part of the smoke-free club can feel great.

4

It sounds like you’re ready to stop so it’s a good time to prepare.

Ask your healthcare team what support is available and think about planning a quit date. There are lots of useful hints and tips to help you on your journey to becoming a non-smoker. Speak to other’s who have been on the same journey, download a stop smoking app or read our tips to help you stay motivated. Being part of the smoke-free club can feel great.

5

How does smoking affect my health?

The effects of smoking
  1. Skin

    Reduces oxygen to the skin ageing it more quickly
  2. Mouth

    Increases risk of mouth cancer and gum disease
  3. Throat

    Increases the risk of throat cancer
  4. Heart

    Clogs the arteries, causes heart attacks and strokes
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  1. Lungs

    Causes lung cancer and chronic obstructive pulmonary diseaseChronic Obstructive Pulmonary Disease (COPD) is an umbrella term used to describe progressive lung diseases. It is characterised by increasing breathlessness
  2. Fitness

    Carbon monoxide in cigarette smoke can lead to breathlessness
  3. Fertility

    Increases chances of miscarriage, cervical cancer, and complications during pregnancy and delivery
  4. Sex

    May reduce blood flow and make it more difficult to become aroused
The benefits of stopping
  1. Skin

    Reduce the appearance of wrinkles. The skin of a non-smoker gets more nutrients, including oxygen, which reverses the sallow, lined complexion that smokers often have
  2. Mouth

    Give your sense of smell and taste a real boost. Stopping smoking allows your body to recover from being dulled by the hundreds of toxic chemicals in cigarettes
  3. Throat

    Not only reduce your chance of developing throat cancer, but also lose the persistent cough caused by the hundreds of toxic chemicals in cigarettes
  4. Heart

    Reduce the risk of a heart attack. Within a year of stopping, the risk is half that of a continuing smoker. After ten years, the risk falls to the same level as someone who never smoked at all
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  1. Lungs

    Improve lung capacity by up to 10% within nine months. Lung capacity naturally diminishes as you get older so not smoking could make all the difference when it comes to having an active and healthy old age
  2. Fitness

    Improve circulation and make physical activity easier. You’ll also boost your immune system, improving your body’s ability to fight off colds and flu
  3. Fertility

    Improve the lining of the womb. This can increase the possibility of conceiving a baby and reduce the likelihood of having a miscarriage. Most importantly, quitting also improves the chances of giving birth to a healthy baby
  4. Sex

    May find orgasms improved and become aroused more easily. The body's blood flow improves and this heightens sensitivity
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Tips

TO STOP SMOKING

  1. Make a list of reasons to quit
  2. Get some stop smoking support
  3. Plan a quit date – set a date and stick to it.
    Use the time ahead of the date to throw away any cigarettes in the house, tell friends and family and make sure you have support around you
  4. Identify when you crave cigarettes – a craving can last five minutes.
    Before you give up, make a list of five-minute strategies to help you cope
  1. Change your routine
    If you smoke at set times in the day such as straight after dinner or in the morning before you shower consider how you can change these rituals. For example, do the dishes straight away or move to a room where you don't smoke
  2. Try nicotine replacement therapy (NRT)
    It can double your chances of success
  3. Change your drink
    Some people find simply changing their drink (for example, switching from wine to a vodka and tomato juice) affects their need to reach for a cigarette
  1. Get moving
    Being active can help reduce your cravings
  2. Reward yourself with the money you save
  3. Think positive – you can do this.
    Don’t be put off just because you’ve tried before and not managed it