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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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If you’ve tried to quit smoking before but started again, it can be easy to think that you’ll never succeed at quitting.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.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.Most people don’t quit first timeQuitting 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.Is now the right time for you?There’s a difference between knowing that you should stop smoking and actually wanting to do it.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.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.Whatever your reason, if you want to stop smoking, we’re here to help you do it.This time, you don’t have to do it aloneGetting the right support can make a real difference to your quit attempt.Smokefree Hampshire 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.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.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.There’s no judgement about what happened last time. We’re here to help you quit for good this time.Try again this StoptoberIf you want to quit, don’t let a previous attempt stop you from trying again.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.Ready to quit for good? Text QUIT to 80011 or <a data-mce-href="https://smokefreehampshire.co.uk/sign-up" href="https://smokefreehampshire.co.uk/sign-up" data-mce-selected="inline-boundary">click here</a> to join free today.

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.Why does smoking feel like it helps with stress?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 stress 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.What happens when you stop?&nbsp; 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.You don't have to do it aloneIf 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.Smokefree Hampshire 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.Could this Stoptober be your time?&nbsp; 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 <a data-mce-href="https://smokefreehampshire.co.uk/sign-up" href="https://smokefreehampshire.co.uk/sign-up" title="Sign up" data-mce-selected="inline-boundary">click here </a>to join free today.

The truth about smoking and your mental health

Asian woman drinking tap water from glass in the kitchen

<h3>It’s a common fact that the majority of us are dehydrated. You’ve probably heard already about why being properly hydrated is important, but how does that make a difference when you’re quitting smoking?</h3>Let’s start by looking at what hydration is. Essentially it’s what you do to replace the water lost by your body to make sure you have enough water to function at your best.<h3>How hydration can help you quit smoking</h3> A top tip one of our smoking advisors will no doubt mention is the benefit of drinking a glass of water when you feel the need to smoke. Interestingly, this can help let the cravings pass.Also, it’s common to not notice feelings of dehydration throughout the day. When the body becomes dehydrated it can make you feel anxious, which during a quit attempt could lead to the want to smoke. Keep that glass nearby to help stop this from happening.<h3>How much to drink?</h3>The NHS recommends you drink 6-8 glasses (1.2 litres) of fluids each day.Water, low fat milk and sugar free drinks, including tea and coffee, all count towards your daily tally. If you’re not keen on water, you could flavour it with a low sugar squash or cordial. Just be sure to check the packaging and choose one that’s sugar content is showing as green on the traffic light system.Try to have a glass of water for every hot drink you have as caffeinated drinks can leave you feeling dehydrated.It’s worth mentioning that if you’re an active person, you’ll want to be drinking more than what is just recommended – consider those figures a minimum. This is because you’ll lose fluids through sweating so make sure you’ve got a water supply with you.<h3>Spotting the signs of dehydration</h3> Not drinking enough water can leave you feeling thirsty, dizzy or lightheaded. You also might feel tired or have a dry mouth, eyes or lips. When you’re already suffering with withdrawal symptoms, the last thing you need is dehydration affecting how you feel too.Be aware that drinking alcohol, sweating a lot while exercising, having a high temperature or taking certain medications can also lead to dehydration.<h3>The benefits of staying hydrated</h3> Here’s just a few of the many benefits to drinking enough fluids:You’ll find it easier to focus and concentrate. Drinking plenty of water will help you stay alert and can even prevent eye strain caused by dehydration.You’ll help lubricate and cushion your joints.You’ll help stave off muscle cramps when exercising.You’ll find it easier to breathe as drinking enough water helps clear your lungs.You’ll help digestion making it easier for your body to digest fibre and vitamins.You’ll help to avoid and relieve constipation.So if you don’t drink enough each day, make this your time to drink up and keep yourself hydrated.

Water: helping you quit

<h3>When you quit smoking, you’re not the only one that benefits – your family will reap the rewards too.</h3>Smoking doesn’t just affect you. It also has a big impact on the lives of your family members, especially if you’ve got children. You might not think your smoking bothers them, but it might not be something they want to speak up about as it can be embarrassing or anxiety-inducing to call out someone on undesirable behaviours.Here are a few ways your family will benefit when you give up smoking.<h3>Their health </h3>Even if you try not to smoke around them, your family will be affected by second and third hand smoke. Second hand smoke is when other people breathe in smoke from your cigarette, and it can be just as harmful to their health as smoking a cigarette themselves.People who are regularly exposed to second hand smoke are more likely to develop the same diseases as smokers, including lung problems like lung cancer and COPD, and heart disease. Children are especially at risk, as their lungs and immune systems are still developing.Researchers are also coming to realise that even third hand smoke is dangerous. This is the smoke that lingers on surfaces, in fabric and in the air even when you’re not smoking. The cancer-causing chemicals found in cigarette smoke cling to surfaces and build up over time, and they’re hard to get rid of.Smoke gets everywhere and is incredibly damaging to your family’s health, even if they’re not the ones smoking. You can prevent this by quitting smoking.<h3>Your health</h3> If you smoke, quitting is the single best thing you can do for your health. Ditching the cigarettes means you’re a lot less likely to develop lung cancer, mouth cancer, COPD and heart disease, and you’re also less likely to suffer a heart attack or stroke.Your family loves you and wants you to be well. That may sound obvious, but it’s something we can take for granted. Your kids need you to stick around, and no one wants to see a loved one go through cancer or suffer a heart attack.It sounds like a stereotype but wanting to be alive to see your children grow up is a common reason people want to quit smoking.Financial reasons Smoking is a really expensive habit, as you’ll probably know too well. The average smoker in England smokes 10 cigarettes a day. So, if you smoke 10 cigarettes a day, and a packet of 20 cigarettes costs £10, you’re spending £150 a month on cigarettes. That’s £1,825 a year!We know it’s not as simple as suddenly having £150 a month to do whatever you like with when you quit smoking, as there’ll always be bills to pay, but you could save some of that money to do something fun with your family.<h3>Being a role model</h3> Children copy the behaviour they see around them. They learn from what we do, and our behaviour shapes their beliefs for the rest of their lives. Smoking teaches them that it’s ok to smoke and put your health, and the health of others, at risk.On the other hand, quitting smoking teaches them that it’s ok to work on fixing bad habits once you know better, and that you value your health and theirs. It teaches them that it’s possible to do hard things, and even if they can’t quite say it in their own words, they’ll be incredibly proud of your efforts to quit.<h3>Other reasons</h3> There are plenty of other ways quitting smoking will benefit your family, often in ways you haven’t even considered. Here are some other annoyances about smoking from people who don’t smoke:– When you smoke regularly, you become ‘nose blind’ to the smell of smoke because you get used to it, but we can almost guarantee that your family notices the smell of smoke on their clothes – and their friends probably do too.– Waiting for someone to finish a cigarette before you can do anything and constantly having to look for somewhere to be able to smoke when you’re out and about is frustrating as a non-smoker.– Being with someone who has to ‘nip out’ for a cigarette, leaving you with the choice of being alone or standing in the cold breathing in second hand smoke.– The smell of smoke in a car feels suffocating in such a small space, and makes car sickness worse.You can quit for good with our help and benefit yourself and your family. You’ve got this!

Stopping smoking: family benefits

Man lying night bed suffering from insomnia closeup top view. Sad guy on pillow

<h3>We’ve all been there. Our mind goes into overdrive just when we want to nod off! Let’s find out what can help us to fall asleep. Sleeping well can make it easier for you to stay motivated, stay on track and stay quit.</h3>The good news is there are things you can do to help you get a good night’s sleep while you quit, and beyond.You might have already made sure your bedroom is a peaceful sanctuary. Maybe you’ve tweaked your exercise routine to help you feel tired at the end of your day. It can be a very frustrating feeling knowing that you’ve done all you can to get the best sleep possible, but still it escapes you. Here’s some tips that might help you get to sleep.Take the focus off sleep. Meditation or listening to soothing music can help you relax and nod off. You can find a style to suit you on apps like Calm and Headspace, or free tracks and playlists on YouTube and Spotify. Breathe. Try a breathing exercise as a way to unwind and get you in the zone for sleep. You can find simple breathing exercise on YouTube. Let go of any anger or frustration you might be feeling about being awake. Repeating a simple mantra can help some people, like ‘Calm mind, relaxed body’, or scan your body to release any tension you can feel in your muscles. Write it down. Keep a journal of your sleep for a week – you could use your quit journal – and see if it helps you spot any changes you can make. It might be that you discover that going to bed half an hour earlier helps you fall asleep more easily, or that skipping that after dinner coffee is a good thing. &nbsp;Find what works for you and you’ll find a way to reap the benefits of sleep, glorious sleep while you quit.Sweet dreams!

What to do when you can't sleep

Electronic Vaporizer,  e-vaporizer aka vapes

<h3>Using a vape can help you when you’re quitting smoking, and vaping is thought to be up to 95% healthier than smoking cigarettes. But there’s so much we don’t know about vaping. Here’s what that means.</h3>Vaping has become a popular way of quitting smoking, and for good reason. They’re very successful in helping you quit smoking as they’re like cigarettes in feel, can help you deal with difficult nicotine cravings, and they’re thought to be up to 95% less harmful than smoking cigarettes.People who quit cigarettes by switching to e-cigarettes as well as receiving face-to-face support are up to twice as likely to successfully quit smoking according to an NHS review conducted in 2021.But e-cigarettes are a fairly new invention, with the vapes we’re familiar with today being developed in 2003 (although incredibly, the first patent for a vape-like device was filed in 1927). Vaping isn’t considered to be risk free, but we do know that it’s significantly safer than smoking cigarettes.That means switching to vaping is a better choice than continuing to smoke cigarettes, but we don’t advise people who have never smoked cigarettes before to take up vaping.The negative side effects of vaping You may have heard that there have been lung injuries and deaths associated with vaping in the US, but that doesn’t necessarily mean vaping will lead to lung injuries. These cases were among people who modified their vaping devices in ways not recommended by the manufacturer and involved the use of unmoderated ‘black market’ vaping liquid.So-called ‘popcorn lung’ is a rare lung disease often attributed to vaping, but this association has been debunked by organisations like Cancer Research UK. Popcorn lung is caused by a build-up of scar tissue on the lungs and was given its name thanks to a group of popcorn factory workers who developed the condition after breathing in a chemical called diacetyl, which was used to flavour popcorn.Diacetyl used to be used in vape liquid, but it was banned in the UK back in 2016, so no e-liquids currently sold in the UK contain diacetyl. What’s more, there were never any confirmed cases of popcorn lung caused by e-cigarettes. E-liquids in the US may still contain diacetyl, which is where many horror stories about vaping and lung problems come from.If you use your vaping device as directed by the manufacturer, and you buy legitimate vape liquid that’s licensed for sale in the UK (that covers everything you can buy in shops and reputable online stores), you don’t need to worry unnecessarily.There’s a lot of research still to be done into vaping, but as research so far has found that it’s a safe way of quitting cigarettes, if it helps you live a cigarette free life there’s no reason not to give it a go.Quitting vaping Using an e-cigarette is, as we’ve mentioned, a great way of weaning yourself off cigarettes. Once you’ve become comfortable with using an e-cigarette as a replacement for cigarettes, it may be time to start thinking about quitting vaping.This may sound daunting, but if you’ve managed to quit cigarettes you can quit vaping too. This doesn’t have to be a quick process, and you can vape for as long as it helps you.A lot of people come to realise that as helpful as e-cigarettes are, they become a replacement for cigarettes and some of their unhealthy behaviours return (such as smoking too much or spending too much money on vaping liquids and accessories).If this sounds familiar, you can get help to quit vaping in the same way you quit smoking. One feature of vaping that may make it easier to quit is that you can control how much nicotine you’re vaping by using vape liquids with different nicotine contents. This means you can gradually reduce your nicotine intake, which helps massively with nicotine withdrawal and cravings.

The unknowns of vaping

<h3>If you smoke and are finding it hard to stop, it's likely that nicotine might be the reason you're struggling. But did you know that nicotine can actually help you to quit?&nbsp;</h3>What is nicotine? Nicotine is a drug that makes cigarettes addictive. It can be made synthetically, but traditionally it comes from the tobacco plant.What does nicotine do to your body? Nicotine is the least harmful part of a cigarette when compared to the other substances found in them – like tar and carbon monoxide. Unlike other chemicals found in tobacco, nicotine itself hasn’t been linked to cancer.However, nicotine will raise your blood pressure and heart rate, and can contribute to the hardening of arteries, which give you a higher risk of heart-related issues.The main danger of nicotine is how addictive it is. It reaches the brain quickly, and releases dopamine, the chemical that is responsible for feelings of reward and pleasure.When you smoke, you get used to this nice feeling and crave it when the nicotine wears off, leading to a cycle of smoking to get the ‘hit’.How nicotine can help you quit It might sound strange, but nicotine can actually help you quit. The reason you get cravings is because nicotine is highly addictive, and addictions are hard to break.Using nicotine replacement therapy (NRT) is a common way of quitting smoking. There are several different types, such as patches, gum, lozenges and sprays. They all contain nicotine, but none of the other dangerous components of cigarettes, so it’s a safer way to get your nicotine fix.As you get used to life without cigarettes, NRT will help reduce your cravings, so you’ll be more able to resist the urge to smoke – and with the support of our expert Quit Coaches, you’ll soon find that you’re totally nicotine-free.Get free, friendly support to quit It’s quick and easy to join – just text QUIT to 80011 or <a data-mce-href="https://smokefreehampshire.co.uk/sign-up" href="https://smokefreehampshire.co.uk/sign-up">click here</a> to get started.

Nicotine and quitting: What you need to know

<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

<h3>Cravings can happen at any time, even if you’ve been smoke free for a long time. Understanding your smoking triggers can help you beat the urge to smoke.</h3>What are your smoking triggers? Certain feelings, places or situations can trigger cravings for a cigarette, so understanding why they’re happening can give you the power to resist them. Here are some common triggers and how you can help manage them.Alcohol For some people, alcohol both triggers cravings and reduces their ability to resist them. When you’ve had a drink, you’re much more likely to think it’s a good idea to light up, and a lot less likely to listen to the little voice in your head that reminds you why you quit.If you can, try to avoid alcohol or drink less at the beginning of your quit attempt to manage cravings, which can be particularly intense when you first give up. When you’re socialising, do all you can to resist joining friends who smoke outside or in smoking areas.Stress Stress is an inevitable part of life. You might feel that smoking is a good way to cope with stress, but discovering healthy ways to manage stress will help you remain smoke free.A few ways of managing stress include talking to friends and family, learning how to manage your time better and remembering to take time for yourself. Find more ways to combat stress with our stress busting tips.Your morning routine We often hear that it’s difficult to resist having a cigarette when it’s just something you do as part of your everyday life. Smoking is often associated with doing other daily activities, like having a morning coffee. If you’re used to lighting up after pouring yourself a coffee, your craving will kick in as soon as you fill up the kettle, and you’ll probably find it hard to resist.One way of beating this trigger is to change your routine. Exercise is a great way to start the day and will distract you from smoking. Pour that coffee into a travel mug and go for a walk.Socialising Tell your friends and family you’re quitting. If they’re in the loop, they can support you by not smoking around you or offering you cigarettes.Try to avoid smoking environments like the smoking area in social venues and at work. If you usually go outside for a cigarette break, go for a wander around the block or stay indoors to avoid being tempted.Smoking when bored Some people smoke to relieve feelings of boredom. If this rings true, keep your brain stimulated with activities like reading or solving a puzzle. Keeping your hands busy will also help to manage your cravings, so keep a stress ball or a fidget toy around to play with the next time you get the urge to smoke.Need help to stop smoking? It’s quick, easy and free to sign up for our support. Just <a data-mce-href="https://smokefreehampshire.co.uk/sign-up" href="https://smokefreehampshire.co.uk/sign-up">click here</a> or text QUIT to 80011. Let’s quit smoking together!

Smokefree advice