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If you’ve tried to quit smoking before but started again, it can be easy to think that you’ll never succeed at quitting.&nbsp; But most people don’t quit smoking for good the first time they try. It can take more than one attempt, and what happened last time doesn’t have to determine what happens this time.&nbsp; It doesn’t matter if you’ve tried before and didn’t quit. We’re here to help you quit for good this time. Stoptober could be the perfect opportunity to try again.&nbsp;<h3> Most people don’t quit first time&nbsp;</h3> Quitting smoking can be difficult. Nicotine is highly addictive, and even when you really want to stop, cravings and withdrawal can make it hard to stay smokefree. That’s why needing more than one attempt is nothing unusual. Going back to smoking doesn’t mean you’re incapable of quitting, or that there’s no point in trying again. What matters much more is how you feel about quitting now.&nbsp; <h3>Is now the right time for you?&nbsp; </h3>There’s a difference between knowing that you should stop smoking and actually wanting to do it.&nbsp; You might have tried before because someone else encouraged you to, because you felt under pressure to stop, or simply because you knew it would be better for your health. But ultimately, the decision to quit has to come from you.&nbsp; Your reasons may be different now. Perhaps you’re thinking more about your health. Maybe you’re fed up with how much smoking costs. You might want to do it for your family, or you may simply have reached the point where you don’t want cigarettes to be part of your life anymore.&nbsp; Whatever your reason, if you want to stop smoking, we’re here to help you do it.&nbsp; This time, you don’t have to do it alone&nbsp;<h3>Getting the right support can make a real difference to your quit attempt.&nbsp;</h3> <a data-mce-href="%20Tried%20quitting%20before?%20Try%20again%20this%20Stoptober" href="%20Tried%20quitting%20before?%20Try%20again%20this%20Stoptober">Smokefree Island </a>offers free, personalised support to help you quit for good. We’ll take the time to understand you, your smoking and what you might need to make quitting more manageable.&nbsp; Your advisor can help you prepare for cravings, support you through the moments you find difficult and help you access stop smoking treatments to reduce cravings and withdrawal.&nbsp; And it doesn’t matter whether this is your first quit attempt or your fifth. If we’ve supported you before, you’re welcome to come back too.&nbsp; There’s no judgement about what happened last time. We’re here to help you quit for good this time.&nbsp;<h3> Try again this Stoptober&nbsp;</h3> If you want to quit, don’t let a previous attempt stop you from trying again.&nbsp; Most people don’t quit first time. This Stoptober could be the right time for you to have another go, with the support you need to make it stick.&nbsp; Ready to quit for good? Text QUIT to 80011 or <a data-mce-href="https://smokefreeisland.co.uk/sign-up" href="https://smokefreeisland.co.uk/sign-up" data-mce-selected="inline-boundary">click here</a> to join free today.&nbsp;

Tried quitting before? Try again this Stoptober

When life feels stressful, reaching for a cigarette can feel like a moment to stop, step away and take a breath. For many people who smoke, cigarettes can become closely linked with managing stress, anxiety or difficult emotions.But while smoking might feel calming in the moment, the truth is rather different. Smoking actually increases anxiety and tension, and the temporary relief you feel when you light a cigarette can be part of the nicotine withdrawal cycle itself.<h3>Why does smoking feel like it helps with stress?</h3>Nicotine reaches the brain very quickly and can create a temporary feeling of pleasure or relaxation.But as the level of nicotine in your body falls, withdrawal can begin. This can leave you feeling irritable, restless or anxious. Having another cigarette relieves those feelings for a short time, which can make it feel as though smoking is helping with stress.Over time, it can become a cycle: you feel uncomfortable as nicotine levels fall, you smoke, you feel better temporarily, and the cycle begins again.That doesn’t mean the <a data-mce-href="https://smokefreeisland.co.uk/blog/stressbusting-101" href="https://smokefreeisland.co.uk/blog/stressbusting-101">stress</a> you experience isn’t real. But some of the relief associated with smoking can actually be relief from nicotine withdrawal rather than relief from the thing that was making you stressed in the first place.<h3>What happens when you stop?&nbsp;</h3>The first few days and weeks without cigarettes can be challenging. Nicotine withdrawal can affect your mood, concentration and sleep while your body adjusts, which is one of the reasons having the right support can make such a difference.Once that withdrawal period passes, however, stopping smoking can have positive effects on mental wellbeing as well as physical health.Research shows that people who stop smoking experience lower levels of anxiety, depression and stress, alongside improvements in mood and quality of life. Mental health benefits can begin to be felt within as little as six weeks.There can also be something powerful about no longer having your day dictated by when and where you can have your next cigarette.And then there are the practical benefits. Spending less money on cigarettes, feeling physically better and knowing you’ve made a positive change for your health can all contribute to a greater sense of wellbeing.<h3>You don't have to do it alone</h3>If smoking has become one of the ways you cope when things feel difficult, the idea of stopping can understandably feel daunting. That’s where support can help.<a data-mce-href="https://smokefreeisland.co.uk/" href="https://smokefreeisland.co.uk/">Smokefree Island</a> offers free, friendly and practical support to help you find an approach that works for you. Rather than simply telling you to stop smoking, we’ll work with you to understand your habits, your triggers and the situations where you find cigarettes hardest to resist.You’ll have someone alongside you as you make your quit attempt, as well as access to stop smoking treatments where appropriate.<h3>Could this Stoptober be your time?&nbsp;</h3>You don’t need to feel completely confident before you start. You don’t need to have all the answers. And you certainly don’t have to tackle it by yourself.If concerns about stress or anxiety have been one of the things holding you back from quitting, Stoptober could be a good time to think again.Ready to quit for good? Text QUIT to 80011 or click here to join free today.

The truth about smoking and your mental health

Man with psychologist theraphy social problems concept drug addiction

<h3>Stress can be a huge part of why you smoke, but you shouldn’t let stress stop you from quitting smoking. The key is finding better ways to deal with it.</h3>Everyone feels stressed from time to time, and it’s totally normal. When you feel stressed, your body releases two powerful hormones, cortisol and adrenaline, which can make you feel on edge and anxious, increase your blood pressure and heart rate.If smoking a cigarette is how you deal with stress, the good news is that there are so many other ways to reduce your stress levels. Figuring out smokefree ways to lower your stress levels is worth doing as regular high levels of stress are bad for your health. Here are some tips for dealing with stress.Eat well and exercise Eating badly and not being active enough can not only make you feel rubbish but can also increase stress. If you’re not feeling at your best because you’re neglecting your basic needs, it can make dealing with stress feel much harder. Try to find small ways to improve your diet and take steps to find ways of exercise you enjoy.Figure it out Often it can help to face what’s causing you stress head on. First, think about why you’re feeling stressed. Sometimes it’s easy to do this, such as if you’re experiencing a difficult work problem or relationship struggles.Ask yourself: is there anything I can do about it? If there isn’t, trying a mindfulness exercise or focusing on your breathing can help to ease those anxious feelings. If there is something you can do about your stress, decide what you’re going to do about it. You’ll probably feel much better when you’ve got a plan in place. You don’t have to do it alone!Get talking Talking to someone about your stress is an excellent way of dealing with it. If you’re comfortable talking to someone you know, chatting to let off some steam can really help and they can even help you put together a plan to tackle any stresses. Likewise, talking to a professional who doesn’t know you can help too, and a trained counsellor can give you coping strategies to help in the future too.Meditate on it Meditation can really help to lower your stress levels. Meditation will relax you, doing the exact opposite of what stress does to your body. If you’re not sure where to start, there are some great free guides on YouTube.

How to prevent stress from stopping you quitting

<h3>Smoking is an addiction and quitting cold turkey can be really difficult. Instead, you can focus on making one small change at a time to successfully quit. Here’s how.</h3>As someone who smokes, your body will have become dependent on nicotine, which is why stopping suddenly can make going smokefree a challenge. Adopt healthier habits, both around your smoking and your lifestyle and reap the rewards!Making a new habit stick It’s all about the little things that add up over time.Let’s look at an example: running a marathon. There’s no way you could go from no running to marathon runner without building up to it little by little – setting out to run 26 miles on day one is just going to lead to injury and disappointment. The way to do it is to start small, perhaps by walking briskly for a few weeks before progressing to short jogs, then to being able to comfortably run a 5k, and so on.It’s the same with quitting smoking. When you decide to quit, you might be tempted to go cold turkey, thinking you’ll never smoke again, and you’ll be fine for the rest of your life. People who do this tend to find their attempts are derailed by strong cravings they don’t know how to deal with.Tips to help build the habit of being smokefree <ul><li>Make small changes and build on your good work every day.</li><li>Write down every reason you can think of for quitting smoking, no matter how small or how personal.</li><li>Keep this list somewhere you can see it often, like on your phone or on paper that you stick on your fridge. &nbsp;</li></ul>How and when you smoke Think about how often you smoke and what you’re doing when you smoke. If you have a cigarette as soon as you wake up, a small change you can make is sticking on a nicotine patch (or your nicotine replacement therapy aid of choice, like gum or a lozenge) and having breakfast instead. Do this every day and you’ll soon build up the habit of not smoking in the morning.If you smoke when you get home after a stressful day at work, think about how you can better deal with that stress. Can you do something physical instead? Go for a walk or start a new hobby you’ve always wanted to try – it really can make all the difference. That’s another small change that will soon add up to big results.Be kind to yourself Smoking may be a big part of your life, and it’s an addiction. If you end up giving in or veering off track, don’t berate yourself. Pick yourself back up and try again. Don’t forget that even the smallest of changes can make a big difference.

Quit smoking, one small change at a time

<h3>Quit aids, like nicotine replacement therapy (NRT) and nicotine-free medicines can help you to quit. Find out more about them and what we offer.</h3>Using stop smoking products, sometimes known as nicotine replacement therapies (NRTs) and nicotine-free medicines, isn’t cheating as some people may think. Your body has become dependent on nicotine, whether you realise it or not, and nicotine is an addictive substance. This means you’re likely to crave it at various points while you quit. The idea behind using stop smoking products is that you can gradually wean yourself off the nicotine dependency over a matter of weeks, giving you the highest chance of becoming smokefree.What are nicotine replacement therapies (NRTs)?NRTs are commonly used stop smoking products that offer your body low amounts of nicotine, without the harmful chemicals found in cigarettes.    Some common NRTs include lozenges, patches and gums. Some forms of NRT are slow-acting, like patches, slowly releasing nicotine into your body over time, while others are fast-acting, like sprays and gum, which act fast to combat cravings. Research shows that combining types can give you the greatest chance of successfully quitting.Nicotine-free medicinesNicotine-free medicines work by blocking the effect of nicotine on your brain. There are three main medications proven to help you quit, which we provide. They are:<ul><li>Varenicline – formerly available as Champix;</li><li>Cytisine – a plant-based medicine that’s new to the UK but has been used for many years in some countries &nbsp;</li></ul>Woah woah woah, I don’t want it.Whether you’re unsure of the idea from the outset or whether you reach a point along the road to being smokefree and decide you no longer need it, we really encourage you to use stop smoking products as prescribed. These guidelines are in place to give you the greatest chance of success and make sure you quit smoking once and for all.Okay so what’s best for me?In your first appointment with one of our stop smoking mentors, you’ll be asked a variety of questions. These might cover things such as your triggers and your thoughts on certain stop smoking products. We usually provide stop smoking products in two forms that can be used alongside each other. We will give you a voucher, which you can show at a local pharmacy to collect them for free.We offer the following forms of nicotine replacement therapy:  <ul><li>Patches</li><li>Gum</li><li>Lozenges</li><li>Nasal spray</li><li>Mouthspray</li><li>Inhalator</li><li>Microtab </li></ul>We offer the following forms of nicotine-free medicines:<ul><li>Varenicline</li><li>Cytisine &nbsp;</li></ul>Some may prove to be more effective than others, but your mentor will help you to find a combination that works best for you. If you want to change, you can mention it at your next session and discuss the options available.Stop smoking aids are there to help you curb the withdrawals and with each day that passes without smoking you’ll be one step closer to reducing the dose and going smokefree all on your own.

All about stop smoking products

Sleepy woman awake at night using smart phone lying in bed in her bedroom. Using mobile for chatting

<h3>It’s no secret that sleep plays an important role in your mental and physical health. But did you know that smoking can disrupt your sleep patterns? Let’s see how nicotine affects your ability to get a good night’s sleep.</h3> 1. Changes to your body clock Your body has a natural 24-hour cycle called the ‘circadian rhythm’. It acts as an internal clock, helping our bodies know when to rest.Research from the University of Rochester Medical Centre in 2013 found that smoking tobacco can change the genes responsible for this internal clock in your lungs and brain, leading to disrupted sleep patterns which make it harder to get a restful sleep. They also found that the problem worsens with more tobacco exposure.2. Waking up during the night A study by Johns Hopkins University compared the sleep habits of 40 smokers and 40 non-smokers. Only 5% of the non-smokers reported having restless sleep, but 22.5% of the smokers said they struggled with it. Smokers are also likely to wake up during the night craving a cigarette.3. Trouble falling asleep and feeling unsettled Nicotine is a stimulant that releases dopamine, making you feel more alert. This is similar to the effect of caffeine. Smoking close to bedtime can make it harder to fall asleep and reduces the quality of your rest too.A study from the University of Florida found that every cigarette your smoke reduces your total sleep time by around 80 seconds. Over a night, this adds up and can leave you feeling tired the next day.4. Insomnia Insomnia is when someone regularly struggles to sleep. Symptoms include: difficulty falling asleep. waking up often during the night and feeling tired during the day. According to the National Sleep Foundation, insomnia can be caused by a mix of medical conditions and lifestyle habits. Because nicotine keeps you alert, it can make it harder to fall asleep, increasing your risk of insomnia.

How smoking impacts sleep

Smokefree Island

At Smokefree Island, we offer free, friendly support to quit smoking or vaping for good. With our expert support and free NRT or medication, you're three times more likely to quit. To get started free, just text QUIT to 80011