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<h2 style="white-space:pre-line"> Smokefree advice</h2>
Tips and advice to help you quit nicotine for good.

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<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

<h3>Many people switch to an e-cigarette (vape) when giving up cigarettes, but there are many myths about them. Are e-cigarettes as harmful as cigarettes? Let’s take a look.</h3>Myth 1: E-cigarettes are just as harmful as cigarettes&nbsp; Research from Public Health England states that e-cigarettes (also known as vapes) are at least 95% less harmful than cigarettes. &nbsp;Tobacco smoke contains harmful substances such as tar and carbon monoxide, which cause serious health problems. E-cigarette vapour does not contain these substances, making vaping a much safer option.&nbsp;Myth 2: E-cigarettes contain nicotine, so they’re still bad for you Nicotine is the addictive substance in cigarettes, but it is not the main cause of smoking-related diseases. The thousands of toxic chemicals in cigarettes cause the most harm, not nicotine itself.&nbsp;E-cigarettes allow users to control their nicotine intake. Many people gradually reduce their nicotine levels when vaping by choosing lower-strength e-liquids or nicotine-free options.&nbsp;For most people, nicotine is not a major health risk. However, it does increase heart rate, which may be a concern for people with heart conditions.&nbsp;Myth 3: Switching to vaping doesn’t help you quit smoking&nbsp; Some people continue to vape without quitting nicotine completely, but research shows that vaping can be an effective way to quit smoking.&nbsp;A major UK-based clinical trial found that people who use e-cigarettes alongside face-to-face support to quit smoking are twice as likely to quit smoking as those who only use other stop smoking products, such as nicotine patches or gum.&nbsp;Using an e-cigarette can be a stepping stone to becoming completely smokefree. The key is to see it as a tool to quit, rather than a replacement for smoking.&nbsp;Myth 4: E-cigarettes are good for you&nbsp; While e-cigarettes are a lot safer than smoking tobacco, they are not risk-free. They contain fewer toxins and chemicals than cigarettes, but they are not beneficial to health.&nbsp;Vapes should be used as a tool to quit smoking, and people who don’t smoke shouldn’t take up vaping.&nbsp;Some research suggests that vaping may contribute to heart and lung issues in some people. However, cases of serious harm have mostly been linked to unregulated ‘black market’ e-liquids and modified devices.&nbsp;The UK has strict safety standards for e-cigarettes. Ensure you buy e-cigarettes and e-liquids from reputable sources. If unsure, visit a licensed vape shop to get advice on trusted brands and devices.

Four myths about e-cigarettes busted

<h3>Some smokers think ‘my body, my choice’ is a justification for smoking, especially from those who are reluctant to quit. But is that really the case? Let’s find out.</h3>A smoker who isn’t ready to give up yet might defend their decision to smoke by insisting it’s their choice and that their decision to smoke doesn’t harm anyone else. But a lot of damage is done to people who spend time around cigarette smoke, even if they’re not smoking themselves.There are two types of ‘passive’ smoking, secondhand and thirdhand smoke.Secondhand smoke When you smoke a cigarette, most of the smoke enters the air around you. So-called ‘second hand’ smoking is when someone breathes in your smoke.This can be just as dangerous as smoking a cigarette, and people who breathe in second hand smoke are just as likely to develop lung cancer and heart disease as smokers.Secondhand smoke is especially dangerous for children and their developing lungs. The only way to protect children from the harm second hand smoke causes is to stop smoking – smoking in a different room, smoking out of a window or cleaning after you smoke won’t help.Thirdhand smoke Thirdhand smoke is the smoke that settles on surfaces when you smoke indoors. You may think that thirdhand smoke isn’t a big deal, but research has found that the toxins in cigarette smoke can linger on surfaces for months.The chemicals in cigarette smoke, such as carbon monoxide, formaldehyde, benzene, and arsenic (to name just 4 out of the 7,000 chemicals in cigarette smoke) are still harmful to our health, even when we’re not directly breathing them in. These substances build up on surfaces over time, and hazardous gases are released each time they are touched.Children are at greater risk of the harm thirdhand smoke can cause as they’re more likely to touch a variety of surfaces. Babies are especially at risk as they’re likely to put things in their mouths.It’s difficult to get rid of thirdhand smoke. ‘Airing out’ a room doesn’t get rid of the third hand smoke that builds up, and neither does limiting your smoking to one room.How to protect others The harsh reality is that by smoking, you’re not only harming your own health but also the health of those around you. No matter how careful you think you’re being, if there are other people around your cigarette smoke will be a risk to them.The only way to protect others is by not smoking at all. Instead of fighting a losing battle trying to shield loved ones from your smoke, put that energy into quitting smoking. You’re doing a great thing by showing up and every cigarette not smoked is one step closer to you being smokefree for good.

Second and third hand smoke

<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

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