Blog

<h3>Smoking costs a lot, and in more ways than you’d think. We all know a pack of cigarettes is expensive, but charity Action on Smoking and Health (ASH) estimates that smoking costs society in England £16.5bn a year.</h3>The cost to you In 2024, the average cost of a pack of 20 king size filter cigarettes was around £15, and people who smoke in England spent £12.1bn in total on tobacco, averaging £2,338 per smoker. If you’ve smoked like this for 10 years, that’s a whopping £23,380 you’ve spent on cigarettes.Cigarettes used to be a lot cheaper. The RPI figure for the average cost of the same pack of 20 cigarettes in 1987 was just £1.43. If we account for inflation, that’s £3.34 in today’s money, so you can see how much the cost has increased.This is because we know smoking cigarettes is bad for our health, so the cost of cigarettes is high to try and discourage people from smoking. The cost of cigarettes will continue to rise, so if you keep smoking, you’ll have to pay more and more.The cost to the NHS Smoking is directly responsible for a wide range of illnesses. NHS statistics reveal that in one year (2019-2020), 506,100 hospital admissions were attributable to smoking in those aged 35 and over.Smoking is one of the biggest strains on our healthcare system, with ASH finding that it costs the NHS £1.82bn a year.The cost not only concerns hospital admissions and other treatment for smoking-related illnesses, but the cost of social care too. People who smoke are more likely to require both care in the home and residential care at a younger age than those who don’t smoke.The cost to the economy There’s a high cost to the economy too, as workers who smoke are more likely to become ill and out of work while still of working age, costing £27.6bn in missed productivity. There’s also the added cost of missed work due to smoking-related illnesses.The cost to the environment It’s not just your health that suffers when you smoke. The environment is also damaged by smoking, with a 2022 report from the World Health Organisation (WHO) detailing the impact cigarettes have on the world.According to the WHO’s report Tobacco: Poisoning Our Planet, producing cigarettes takes 600 million trees, 200,000 hectares of land, 22 billion tonnes of water and 84 million tonnes of CO2.The tobacco industry’s high carbon footprint contributes hugely to global warming, and the low-income countries where most tobacco is grown sacrifice land and other resources for tobacco when they could be used to grow food for the region.That’s not the end of smoking’s impact on the earth – the toxic chemicals in cigarettes are released into the environment, and it’s estimated that 4.5 trillion cigarette filters end up in our oceans and rivers, or are littered on beaches, in parks or on pavements. 2 million tonnes of packaging waste is created from cigarettes each year too.The impact of smoking on the planet is so big that the WHO calls it not only a health threat, but a threat to human development as a whole.

The total cost of smoking

Stonecutter, having a lunch break, eating the food he prepared from the plastic containers

<h3>Did you know your diet can impact your chances at quitting? As a manual worker you need to take extra special care to fuel your body with the right foods to give you the energy and oomph you need to do your job and quit smoking successfully.</h3>Long days, exhausting work. Working a manual job is tough, and when you add the challenge of quitting smoking, it’s easy to get overwhelmed. If you feel like you’re lacking get up and go and motivation to quit, take a look at the foods you’re eating and in what quantities. Here are some tips on how you can eat well and stay on track with your healthy goals.Become a pro at meal prepping and batch cooking It can feel like the last thing you want to do in your precious time off, but planning for a busy week ahead is a positive step to make sure you feel on top form. By creating several healthy, nutritious meals at once you can rest easy knowing you’ll have the key to sustained periods of energy over the working week. Also means when cravings strike or you want to reach for something to put in your mouth, you’ll be prepared with foods that are going to improve your health.Meal deals from the supermarket are convenient, sure, but you can’t beat cooking from scratch when it comes to filling up on nutrients and knowing exactly what you’re putting into your body to make it go.Try these ideas to prepare for your working week:<ul><li>Make an omelette or frittata (or two) and fill with your fave veg (think mushrooms, peppers or onion). Once cold, slice and use throughout the week for sandwiches or a lunchbox filler.</li><li>Batch cook some dishes like curry, bolognese and chilli so you’ve got meals in moments when you get in the door, ravenous and tired.</li><li>Roast some chicken breasts and prep some simple salad veg, grating carrot and slicing cucumber so you can whip up a salad wrap in minutes before you head out the door.</li><li>Make a big pot of soup and save some for a thermos for work lunches, and some for a quick, simple supper served with crusty bread. Yum.</li></ul>What about snacks? We all need snacks now and then to top up our energy levels and keep us powering through our shift. You might feel you want snacks more when you’re quitting, enjoying the return of your tastebuds. Our favourites are:<ul><li>Peanut butter on apple slices</li><li>Hummus with carrot sticks</li><li>Oat or rice cakes</li><li>Yoghurt and berries</li><li>Protein balls</li></ul>Don’t forget drinks! Proper hydration is important to a healthy lifestyle, and especially when you’re quitting and being properly hydrated can help you control urges, but it can be tough to find the time to drink enough. We need 6-8 glasses of fluids a day. Water is great, but low fat milk and sugar free drinks, including tea and coffee, all count too.<ul><li>Buy a large water bottle, that way you won’t have to keep filling it up throughout your workday.</li><li>Set an alarm on your phone or smartwatch to remind you to drink every hour. You’ll feel more energetic and your brain will feel sharper.</li><li>Try to drink less caffeinated drinks as they’ll dehydrate you in the long run.</li></ul>Make some changes to the way you eat now while you’re becoming smokefree and reap the rewards to your health and energy levels now and well into the future.

Eating well as a manual worker

Happy adult woman sitting on the sofa with eyes closed enjoying bright daylight

<h3>Quitting smoking can be stressful but meditation can help you feel more in control of stress and cravings and boost your sense of wellbeing. Plus, it’s free and accessible to all, and you can get started with our step-by-step guide.</h3>Maybe you want to give meditation a try while you’re becoming smokefree, or maybe you’ve tried it in the past but can’t remember how to do it. We can help.For every moment we’re alive, our breath is with us. We can use it as a powerful anchor to help us be in the moment. This can be really useful when you’re facing cravings that are taking over your thoughts. Meditating can help you to acknowledge and accept your thoughts for what they are and then return your attention to your breath and re-centre yourself to move forward with your day.Meditation comes in many forms. In the western world, mindful meditation is popular and very accessible. It is all about paying attention to what we’re feeling and observing in the present moment. You can get started by trying this meditation, which can take as little as 5 minutes.1. Find a place that’s quiet and undisturbed.2. Set a time limit. Shorter amounts of time, like 5 or 10 minutes are usually better for beginners.3. Get comfortable sitting/kneeling/lying down in a position with no tension. Use cushions, pillows and blankets to ensure you feel relaxed and warm.4. Become aware of your breath, notice physical sensations like the rise and fall of your chest. Notice the sounds of the inhale and exhale.5. Starting at your toes, scan your body for sensations. Work your way up your body, heaviness, lightness, warmth, coolness, tingling or otherwise in your feet, legs, pelvis, tummy, arms, hands, chest and finally your head.6. When thoughts or feelings occur, acknowledge them for when they are, then return your focus to your breath. Try not to judge or criticise yourself, be kind to yourself. Accept all thoughts and feelings, positive and negative.7. When you’re ready to end the session, do so with kindness. Gently wiggle your fingers and toes. Open your eyes and lift your gaze. Take a moment to hear sounds in the environment. Notice how your body feels, notice your thoughts and emotions. Take a deep inhale and smile on the exhale.You can repeat this simple meditation as many times throughout your day as you like. If you find it useful, you can turn meditating into a habit that becomes second nature. You can try to meditate at the same time every day. Doing this will encourage you to form a habit that’ll stick. Some people find meditating sets them up for the day, while others find it aids their sleep. Try practising at different times of the day to see what works for you and add meditation to your stop smoking toolkit to help you deal with stress and cravings.

A beginners guide to meditation

Portrait Of Loving Senior Couple Enjoying Autumn Or Winter Walk Through Park Together

<h3>Stopping smoking is the best thing you can do for your health, however quitting smoking is tough. Here’s a list of things to do for little or no cost to boost your mood.</h3>Feeling good starts with the simple things. What we eat, how much we move and the quality of our sleep underpins how our mood is. When you’re stuck in a bit of a funk, facing cravings or stress, it’s great to have some go-to ideas to help shift your outlook and improve your sense of wellbeing.1. Go outside. Vitamin D improves wellbeing and sunlight is a natural source for us. Daylight and fresh air can help us feel energised and refreshed. Sounds and sights can stimulate us too.2. Eat happy foods. Serotonin is a mood boosting chemical that helps us feel good. Though we can’t get it directly from food, we can eat foods containing tryptophan which our bodies convert to serotonin. Sources include milk, tuna, oats, turkey, chicken, nuts and seeds.3. Read a book or magazine. Escape into another world or learn something new. Don’t forget your local library is a wonderful free resource.4. Practice gratitude. Reflect on things, people, events, achievements you’re grateful for and you’ll see joy in your life.5. Phone a friend. Catching up with someone you care about gives you an opportunity to get perspective, support and offer them a listening ear too. Humans crave connection and feel good when it happens.6. Jump around. Get active in whatever way you fancy, jumping jacks, trampolining, jogging on the spot, just move your body. A quick burst of activity will boost your circulation and heart rate, sending oxygen rich blood to the brain and flooding your body with feel-good hormones called endorphins.7. Play with a pet. Spending time with animals is grounding, rewarding and very fun. Can you teach an old dog a new trick?8. Tick a task off your to-do list. Progress, however small, offers big mood pay offs as you feel a sense of accomplishment—and even relief that you’ve got a long standing task out of the way.9. Massage your body. If there’s no one around to help, you can do a self-massage. Rub, squeeze and knead around your neck, shoulders, lower back and feet. This releases endorphins, reduces stress and gives your lymphatic system a boost which supports the immune system.10. Meditate. A simple meditation or guided relaxation promotes mindfulness, being in the present moment. Focusing on breath is relaxing and a great way to clear your head.11. Laugh. Pop on your favourite film or stand-up show and have a chuckle, it’ll stimulate breathing, reduce tension and release endorphins.12. Have a cuddle. Whether it’s with a pet or a loved one, cuddling releases oxytocin. Known as the love hormone, it promotes a feeling of happiness and wellbeing.13. Clear up or clear out. Chaos and mess isn’t good for our mood so pop on your marigolds and have a cleaning session. Not only will you have a sparkling home and clearer head, you’ll have burned some calories too. Clearing out stuff you no longer need or use frees space in your home and your head. Try rearranging some furniture, changing our environment is a great way to reset.14. Help someone. Being useful is a nice feeling and supporting others develops connections and can boost our sense of confidence and optimism. Offer to go shopping or do some chores for an elderly neighbour or get involved in the community with a little pick or other volunteering.15. Kitchen disco. Whack on some tunes that make you want to move, then dance like nobody’s watching. Music is a tonic that helps lift the spirits and movement boosts our circulation and endorphins. Use headphones if you’re worried about disturbing others.16. Take action. If you’ve been experiencing low moods regularly, it may be time to make an appointment with your doctor to discuss potential treatments and solutions to support you.Sometimes we don’t want to talk about how we’re feeling, and that’s OK. Just spending time in others company can lift a low or anxious mood without actually talking about it. Here’s a few things you could do with friends or family by your side:17. Go for a walk in the park, the woods or by the coast.18. Play sports.19. Cook a healthy meal.20. Watch a film.21. Get green fingered in the garden.22. Look through old photos.23. Play a game of cards.24. Get arty. Paint, draw or create with whatever materials you’ve got.25. Planning something, a trip, a challenge, a fitness goal. Discuss the possibilities then commit to making it happen.

25 ways to feel good for free

Closeup of side portrait man outstretching arms happy smiling and enjoying sunset light in outdoor nature leisure activity alone. Overjoyed serene expression adult mature male people outside enjoying

<h3>When you stop smoking, you’re not just quitting a habit, you’re opening the door to a healthier, happier life. And there’s no better time to start than summer.</h3>The longer days, warmer weather, and fresh air make summer the perfect season to build new habits that help you stay smokefree. Plus, you’ll start noticing all the little things that feel even better without cigarettes like tasting your food properly, breathing more easily, and having more energy to get out and about.If you’re wondering how to keep yourself motivated and distracted when you stop smoking, here are 10 simple pleasures to enjoy this summer that are good for your health, your wallet, and your wellbeing.1. Take a Morning Walk in the Cool Air Starting your day with a gentle walk helps clear your mind and reduce cravings. When you stop smoking, you’ll soon find walking easier, with less coughing, less breathlessness, and more energy.2. Enjoy a Refreshing Iced Drink Instead of a Cigarette Instead of a cigarette break, treat yourself to an ice-cold drink. Water with lemon, homemade iced tea, or fruit smoothies can help replace the hand-to-mouth habit while keeping you hydrated.3. Watch the Sunrise or Sunset Stopping to watch the sun rise or set is a simple, mindful way to pause and reflect. It’s a great way to remind yourself how far you’ve come on your stop smoking journey.4. Try Yoga or Stretching Outdoors Stopping smoking is easier when you can manage stress and cravings. Yoga or light stretching in your garden or a local park helps you relax, breathe deeply, and reconnect with your body.5. Spend a Day at the Beach or Park A day outdoors can work wonders for your mood, especially when you’re not constantly thinking about your next cigarette. Whether it’s a swim in the sea or a picnic in the park, fresh air helps you feel good smokefree.6. Cook a New Summer Recipe When you stop smoking, your taste buds start to recover within days. Take advantage of this by trying a new, healthy summer recipe packed with fresh, local produce. It’s a tasty reminder of the benefits of quitting.7. Relax with a Good Book in the Sunshine Reading is a great way to distract your mind and pass the time if cravings strike. Find a shady spot, grab a book (or an audiobook or podcast), and let yourself get lost in a good story.8. Plan a Picnic with Family or Friends Stopping smoking can change how you socialise, but in a good way. Organise a picnic and enjoy time with loved ones without the need for cigarette breaks. You’ll feel more present and connected.9. Go Stargazing on a Clear Night Looking up at a star-filled sky can be calming and inspiring. It’s a quiet, peaceful way to spend time in nature and a lovely way to mark another smokefree day.10. Explore Somewhere New Whether it’s a new walking trail, a nearby town, or a nature reserve, exploring helps keep your mind off cravings. Plus, being smokefree means you’ll have more energy and more money for little adventures.More Support to Stop Smoking this Summer Stopping smoking is one of the best decisions you’ll ever make &nbsp;for your health, your future, and your bank balance. And with summer on your side, it’s a little easier to stay active, social, and distracted from cravings.If you need help to stop smoking, we’re here to help with free, friendly support including personalised advice, nicotine replacement therapies, and tips to help you stay quit for good.To get started, just <a data-mce-href="smokefreeisland.co.uk/sign-up" href="smokefreeisland.co.uk/sign-up" data-mce-selected="inline-boundary">click here</a>.

10 simple pleasures to enjoy this Summer

Portrait, asking or man with question in home as creative freelancer or house interior designer. Doubt, why or confused remote worker with dont know gesture for renovation choice, shrug or decision

<h3>The 5 whys technique is a handy trick to help you dig deeper into your motivation to quit smoking and supercharge your chances at success.</h3>What’s a ‘why’? Put simply, your ‘why’ is your motivation to quit. It’s why you’re here, putting in the time and effort to change your life and go smoke free for good. Knowing your ‘why’ can help motivate you and even keep you on track when you hit hard times.Motivations like, ‘I want to feel fitter so I can play with the grandkids’ or ‘I want to breathe easier and stop coughing so much’ are great but it’s likely there’s more going on under the surface and we can use the 5 whys technique to really find out what’s motivating us.The 5 whys technique It’s a technique developed by the founder of Toyota industries in the 1930’s as a problem-solving tool. It’s now used across the globe in all sorts of ways to help bring sharper focus and more clarity to an issue.Here’s an example of how one smoker we helped put the technique into action. You can see how the questions and answers helped them find their ‘why’.<ol><li>I want to stop smoking. WHY do you want to stop smoking?</li><li>I want to feel fitter. WHY do you want to feel fitter?</li><li>I want to be less out of breath when being active. WHY do you want to be less out of breath?</li><li>I want being active to feel easier. WHY do you want being active to feel easier?</li><li>I want to be able to play with my grandkids. WHY do you want to be able to play with your grandkids? Because I want to enjoy life to the full.</li></ol>After asking WHY 5 times, you can see how they really got to the crux of why they want to stop smoking. More than just to feel fitter, they want to enjoy life without any limits.The 5 whys technique can really help you understand your true values and underlying wants and needs. You’ll also be much more likely to make long term change if you truly understand why you’re doing it and can remind yourself of this when things are feeling tough.What are your 5 whys?

How the 5 whys can help you quit

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