New telephone number for Stop Smoking Service -01209 - 215666
(Cornwall and Isles of Scilly only)

Get the facts
Breathtaking quiz
Want to quit?
Get prepared
Withdrawal symptoms – how to cope
Nicotine replacement therapy
I'd like to quit, but …

Smoking damages your health
Smoking is the largest preventable cause of death. Hundreds of people die from smoking related diseases every day. It is currently the greatest cause of ill health and disability in this country. It has been estimated that over a quarter of a million admissions to hospital every year are due to smoking-related illness.

Smoking is one of the major risk factors for coronary heart disease (CHD) and stroke. A cigarette smoker faces about twice the risk of dying of CHD than a non-smoker. Smoking is also the main cause of lung cancer and is implicated in many other cancers.

For smokers, stopping smoking is the most beneficial lifestyle change

Stopping smoking is the greatest single thing most smokers can do to improve their health.

Smoking in pregnancy can harm the unborn baby

Smoking is a major risk factor in pregnancy. Stopping smoking is an important way of giving the baby the biggest chance of a healthy start in life. Smoking can harm you and the baby.  It can lead to miscarriage, poorly grown babies and early labour.   Problems for the baby can include poor and wheezy breathing and glue ear.

Passive smoking can damage the health of non-smokers

Babies and children who cannot avoid smoke where they live and play are more likely to have health problems. They should be kept away from tobacco smoke.

Adults who work where others smoke may develop health problems.

Don't forget, it is not just death and disease that happens but impotence, wrinkles and coarse hair.

Stop smoking help
For details of help to stop smoking in your area contact the Stop Smoking Service on 0870 606 3666 (local rate).

Your local surgery and many local pharmacies will be able to help with the specialist support you may need.  You may be entitled to free nicotine replacement therapy.

Nicotine replacement therapy (NRT)

Nicotine replacement therapy (gum, patches, microtabs, lozenge, nasal spray and inhalators)  or Zyban is strongly recommended for most people who wish to quit.  It can double your chance of success if used properly.  Pregnant women, the young and those with heart conditions should check with their doctor before using NRT or Zyban.

If you live in Cornwall or the Isles of Scilly, and are entitled to free prescriptions, we will provide you with four weeks free NRT.

For the essential planning, assessment and long term support you need to give you the best chance of success, contact the following:

Leaflets
The following leaflets on smoking are recommended and provide practical help for health professionals as well as useful advice and encouragement for the public. They are available from the Health Promotion Service.

Smoking - Help Your Partner Give Up For Life
Smoking - Don't Give Up Giving Up
Smoking - How to Stop
Give Up Smoking and Give Your Baby a Head Start

Local
Stop Smoking Service 01209 215666 or e-mail the Stop Smoking Service
NHS Direct 0845 4647

National
Quitline - specialist help on stopping smoking Freephone 0800 00 22 00

Want to quit?
Really? Then read on and get in touch with the free Stop Smoking Service on 0870 606 3666.

If you want to quit, get positive! Think about what you will gain being a non-smoker!

You will have more money.
You will reduce the risk of serious illness.
You will stop smelling of tobacco.
You will no longer be a slave to tobacco – you'll be in control.
Your children are less likely to worry about you.
You will feel fitter.
Your children will no longer be passive smoking.
You will have better teeth and your breath won't smell.

These are just a few – think of your own. These are your reasons for wanting to quit.

Get prepared
Choose a day to stop smoking which will be easy for you. Think about whether it should be a weekday or weekend, when you are busy, or when you are on holiday.

Tell your family and friends you are quitting. Ask them to help you.

Keep a diary for at least two days before you stop. Think about when you want a cigarette – do you smoke when you have a coffee, or with certain friends, or when you go to the pub? Are you going to be able to continue to do these things, without smoking? If not you may have to avoid these until the craving has eased.

Write a plan of action of how are you going to cope with the first few days and weeks. Plan how you are going to fill your time when you would normally have a cigarette. Change your routine if necessary. You may want to buy some sugar fee gum or some healthy nibbles to put in your mouth. Find things to do with your hands – games, cards, worry beads, puzzles, take up writing – something to keep your hands and mind busy. Why not take up some kind of physical activity – this will improve your lung capacity? How are you going to cope with the cravings – what can you do as a distraction until the craving goes?

Get rid of your cigarettes, ashtrays and lighters.

Plan your rewards. How are you going to reward yourself for not smoking at the end of the first day, first week and first month – think about how you are going to save the money you would have spent on cigarettes.

Change your toothbrush, it may have a slight tobacco taste?

Stopping and beyond
On the day that you stop – read and review your plan.

Drink plenty of fluids (fruit juice is great) and eat fruit to flush the nicotine from your system.

Avoid tea and coffee for a while if you associate this with having a cigarette.

Practice breathing exercises to improve your lung capacity – this will help you relax if you have a craving.

Danger zone

Feel tempted?

Think about your danger situations. If you associate a cigarette with having a drink in the pub, tell your friends not to offer you a cigarette, or maybe avoid going to the pub for a while.

If you find it difficult to smell tobacco smoke, avoid areas where smoking is allowed.

Remember why you want to quit, and how good you will feel about your achievements if you stay stopped.

Withdrawal symptoms
A worry for many people trying to quit. The good news is that not everyone gets them, but if you do they get easier to cope with every day, and are usually gone completely in a month.

You may experience some, or none of these:

Craving to smoke – find a distraction, deep breathing. Or you may want to try nicotine replacement therapy.

Irritability – deep breathing, physical activity, talk about how you are feeling to friends or family.

Hunger and weight gain – eat sensibly, try low calorie snacks and increase your physical activity.

Constipation – eat extra fibre and physical activity.

Dizziness – take physical activity easy until it passes.

Nicotine Replacement Therapy – gum, patches etc – have been shown to double your chance of quitting. Ask you pharmacist for advice and follow the instructions. NRT helps you to reduce your craving for cigarettes without the harmful chemicals found in tobacco smoke. You are still getting nicotine, so will not suffer so much from withdrawal symptoms, and gives you time to get used to not smoking cigarettes.

I would like to quit but ….
I've been smoking for ages, it's too late to stop now.
It is never too late to quit.

My granny smoked and she lived until she was 96.
Maybe she did, she was lucky. If you smoke you have a 50% chance of dying because you smoke.

I'll put on weight if I stop.
Some people do not put on weight, but the average weight gain is 4lbs. You can try to lose this again once you are confident you have stopped smoking.Try not to replace your smoking with fatty, sugary foods, and this should not be a problem.

It helps me cope with stress.
It may seem to you that it calms you. When you have not had a cigarette for a while, you begin to get withdrawal symptoms. Smoking is only boosting your nicotine level and reduces the withdrawal effects. Think of your friends who smoke, and those who don't.  Who are the most stressed?

You've got to die of something.
True, but why increase your chances of dying early.

I've tried before, and failed.
This doesn't mean that you will fail again. Many people try many times to give up, and eventually do. If you really want to quit you can do it.

Health Promotion Cornwall & Isles of Scilly
Kernow Building, Wilson Way, Redruth, TR15 3QE
Tel: 01209 313419 Fax: 01209 314491

Email:info@healthpromcornwall.org