Stop Smoking


Stopping smoking is one of the best things you can do and there’s no better time than now to stop!

We know how hard it is but, with our help, you’re four times more likely to do it.

75% of people who’ve used our service have become smoke-free – it’s never too late to decide to stop smoking.


Get Support to Stop Smoking Now!


A helping hand to stop smoking

Our friendly coaches have helped thousands of people - just like you - to stop smoking. You can get FREE one-to-one support from our coaches over 12-weeks. They’re there for you right through your journey to becoming smoke-free. They understand what it’s like to stop smoking and they are there for you every step of the way to give you the help and support you need to succeed.

When you stop smoking, you’ll feel the benefits straight away

Even if you think you don't have any side effects, when you stop you will notice the difference and ex-smokers tell us that they feel better straight away. Day-to-day, smoking can leave you short of breath and you might have trouble sleeping. Smoking long-term causes more harm - it can lead to high blood pressure and is linked to heart disease, cancer and strokes.

When you stop smoking, you’ll feel the benefits straight away. Find out more here



We can help you with NRT (nicotine replacement therapy). It’s free if you don’t pay for your prescriptions and less than £30 for a twelve-week course if you do the pre-payment scheme.

NRT is a licensed medicine and there are very few risks from using it. It can help you to manage your cravings and is far less harmful than smoking. For example, a slow release patch can help you manage the background craving and a fast-acting patch can help when you feel that sudden urge to smoke. Other NRT products can help you become smoke free too – such as gum, lozenges, nasal sprays, inhalators and e-cigarettes. We will advise you on the most suitable product(s) for you.



In the UK, E-cigarettes are closely regulated for safety and quality.

E-cigarettes don’t produce tar or carbon monoxide, two of the most harmful elements in tobacco smoke.

The liquid and vapour in E-cigarettes do contain some potentially harmful chemicals but at much lower levels.

Watch this video to find out more about e-cigarettes

E-cig friendly service

We will give you one-to-one behavioural support to stop smoking if you choose to use an e-cig to help you stop. The only criteria is that you have to be smoking tobacco at the start to get support from our coaches.

Unlike NRT, we can’t offer you free E-cig products as part of our service.



Help to manage your cravings

Cravings can hit you at lots of different times. If you can manage your cravings, you’ll be much more likely to succeed in stopping smoking. Cravings happen because your body is missing the nicotine it’s used to. Cravings are normal, and you CAN manage them.

Try these tips:

  • Prep a bag of apple slices to pick at to distract you from the craving
  • One of our clients drank a pint of water every time he wanted a cigarette.

There are two types of cravings:


  • The steady and constant background cravings for a cigarette - these happen less often as you get further into your quit journey.
  • The sudden bursts where you just feel a need to smoke - these cravings often happen for a particular reason such as having a few drinks, feeling very happy or sad, having an argument, feeling stressed or even having a cup of coffee. Cravings like these tend to happen less and less over time, but the urges can still be strong even many months after you’ve given up smoking.



Tips to manage your cravings

Don’t have cigarettes in the house or anywhere you can easily get hold of them for example your car, handbag – without the temptation, you are more likely to stay on track 

Removing the smell of smoke from your home is a great way to clear the air and get your house smelling fresh.

A cheap and easy way to do this is to leave bowls of vinegar around the house. This helps to neutralise the odour in the air. 

Get the air fresheners out and start to enjoy how smoke-free air smells.


Put reminders around your house of why you want to quit – it might be pictures of your kids, to feel great, a money jar and so on. It’s your journey, so you know what will help.

Get people around you to support you. Use them when you feel the need to smoke. Choose people who’ll help you stay strong and be there when you need them


Quitting means you will live a longer, healthier life. You will also be helping the people around you.

When people breathe in secondhand smoke, this increases their risk of lung cancer, heart disease and stroke

When children breathe in secondhand smoke, this increases their risk of getting chest illnesses including pneumonia, ear infections, wheezing and asthma. They are also three times more likely to get lung cancer in later life compared with children who live with non-smokers.

Read more about the dangers of passive smoking.

Support each other

If someone else in your household smokes, try and get them to quit with you. That way, you’ll be much less likely to be tempted and you can support each other through the cravings.


Everybody has events or times of the day where they have a strong association with smoking. Common examples of this are after a meal, with a coffee, after putting the kids to bed, when chatting to a friend, or when having an alcoholic drink.

Try doing something different at these times such as having a minty chewing gum. You don't have to make this change forever, just until you have broken the link with smoking.


Do something different as soon as you feel a craving coming on. Go for a walk or do something to keep you busy for a while until it passes. Remember that cravings will and do pass quickly – you just need to ride it out.

If you like holding a cigarette, try using a hand-held inhalator instead or chew gum to keep your mouth busy.

When you're out, use the hand that usually holds a cigarette to carry your drink or use a straw to drink your drink to keep your mouth busy.

Celebrate every craving you don’t give in to. Each success is another step closer to you being and staying smoke-free and being healthier

Save the money you would have used for smoking and treat yourself to something nice. Remember - this isn’t easy and you deserve a treat!

See how much money you can save



Smoking at home – a risk to your loved ones

If you smoke at home, the smoke you breathe out can also harm the people who live with you. When they breathe in your cigarette smoke, they are more at risk of getting the illnesses caused by smoking and are four times more likely to develop lung cancer.

Babies and children who breathe in your smoke are more likely to get chest infections, meningitis and a cough that won’t easily go away. If they have asthma, their symptoms will get worse.

Babies who breathe in your smoke are more at risk of cot death and an ear infection called glue ear. If you or someone in your household smokes, you should smoke outside


Get FREE help to give up smoking now

It’s the best thing you can do for your health and your family’s health

Call us free on 0800 122 3788 and start your journey today