Two new ASH Wales/YouGov reports provide fresh evidence on tobacco and vape regulation and smoking-related inequalities in social housing in Wales.
For young people / Stopping smoking or vaping
Want to stop smoking or vaping?
If nicotine has become part of your day and you want to change that, you can get help. You do not need to wait until it feels serious, and you do not need to have everything worked out before you ask.
Last reviewed: 27th September 2026
IN SHORT
You do not have to sort it out on your own.
Cravings and withdrawal can make stopping harder than expected. Support can help you plan for the difficult bits rather than relying on willpower alone.
Which sounds most like you?
The best next step depends on what you use now and whether smoking is part of the picture.
I smoke
Help Me Quit supports young people aged 12+ who want to stop smoking. You can contact them yourself or ask a trusted adult or professional to help you get in touch.
I vape but do not smoke
Stopping nicotine vapes can bring cravings and withdrawal. Help Me Quit advises under-18s who vape to access support. Their young-vaper offer is developing, so ask what support is available where you live.
I smoke and vape
Stopping smoking is the priority. If vaping is helping you stay away from cigarettes, do not rush to stop vaping in a way that could push you back to smoking. Help Me Quit can support people who smoke and vape.
I use pouches or another nicotine product
Nicotine dependence and withdrawal can happen with products other than cigarettes and vapes. A pharmacist, GP or other health professional can help you work out a safe plan if you are unsure what to do.
What withdrawal can feel like
Cravings, irritability, restlessness, changes in concentration, sleep or mood can happen when your body is used to nicotine and then gets less or none. Our nicotine withdrawal guide explains the symptoms and typical timeline in more detail.
Make the difficult moments easier
You do not need a dramatic “new me” plan. A few practical changes can make a quit attempt easier to manage.
Know your reason
Money, sport, sleep, concentration, feeling in control, not hiding it anymore – your reason is more useful if it matters to you.
Spot your trigger times
Notice when you automatically reach for nicotine. Plan something else for those moments before they arrive.
Make access less automatic
Not carrying a product, changing a routine or staying away from a usual buying point can create a useful pause between an urge and using nicotine.
Tell one person
A friend, family member, youth worker, teacher, pharmacist or adviser can make it easier to get through a rough moment without having to explain everything from scratch.
Have a craving plan
Move, drink water, chew gum, message someone, go somewhere you cannot use the product, or focus on something else until the urge eases.
A slip is information
If you use nicotine after trying to stop, look at what happened and adjust the plan. One difficult moment does not have to turn into giving up on the whole attempt.
Help Me Quit in Wales
Help Me Quit is the national NHS stop-smoking service for Wales. Its current guidance says it can support young people aged 12+ who smoke. Under-18s who vape should also be supported to contact Help Me Quit; the service has been developing a more intensive young-vaper pathway, so the exact offer may vary as that work rolls out.
You can contact Help Me Quit directly – you do not have to wait for school or a GP to refer you.
Online
Use the Help Me Quit website or build a personalised quit plan for smoking or vaping.
Phone
0800 085 2219
Call the Help Me Quit team for advice and support.
Text
Text HMQ to 80818.
If you used vaping to stop smoking
Smoking is far more harmful than vaping. If you have stopped smoking and vaping is helping you stay smoke-free, the priority is not to go back to cigarettes. Help Me Quit advises people to stop vaping when they feel confident they can do so without returning to smoking.
Supporting a young person?
Start with what the young person wants to change. Ask about cravings, routines, stress, access and what has already helped. Avoid punishment or shame as a substitute for support. If dependence is a concern, connect them with Help Me Quit or another health professional rather than expecting school or youth staff to provide treatment.