Tips to quit smoking this Stoptober

The physical health benefits of stopping smoking start almost immediately: 

• Within 20 minutes: Your heart rate and blood pressure start returning to normal. 
• Within 48 hours: Your sense of taste and smell begins to improve. 
• Within 1 year: Your risk of heart attack is cut by half compared to smokers. 

Stopping smoking also saves money, improves your fitness, and protects those around you from second-hand smoke. 

Here are some effective strategies to help you stay on track: 

1. Pick a quit date: Choose a clear day to stop and plan for it. 
2. Try nicotine replacement: Patches, gum, lozenges, or sprays can reduce cravings. 
3. Ask about prescription options: Medicines such as varenicline or bupropion may help; consult your GP or pharmacist. 
4. Spot and avoid triggers: Identify situations that make you want to smoke and prepare alternatives. 
5. Keep moving: Exercise distracts from cravings, lowers stress, and helps manage weight. 
6. Celebrate milestones: Track your savings and reward yourself for every smoke-free day. 

Quitting is easier when you have encouragement. Family and friends can offer motivation and help celebrate small victories. If you’re supporting someone, stay positive and patient, judgement can be discouraging. 

Professional services are also invaluable. Trained advisers provide tailored advice, help you access treatments, and check in regularly to keep you motivated.  

In Rhondda, NHS stop smoking services are free and accessible. You can get one-to-one support, join group sessions, and access nicotine replacement or other aids through local clinics and pharmacies. 

Find out more and get started here: Help Me Quit Wales 

Quitting isn’t easy, but every attempt brings you closer to success. With determination, practical tools, and the right support, a smoke-free life is within reach. 

This Stoptober, why not take the first step? Your health, your family, and your future self will thank you.