World No Tobacco Day 2022

  • World No Tobacco Day is a global campaign from the World Health Organisation, which takes place on the 31st of May each year.
  • This year the campaign is focused on tobacco’s effects on the environment.
  • Organisations across Wales have voiced support for the campaign and have helped to raise awareness.

Organisations across Wales are showing support for World No Tobacco Day, an annual campaign which raises awareness on the harmful effects of tobacco. The campaign was created by the World Health Organisation in response to the global tobacco epidemic, which claims over 8 million lives each year.

This year’s campaign is focused on the environment, and how tobacco’s use, manufacture and waste harms the planet. This year’s theme will emphasise how the lifecycle of cigarettes can impact forests, farming and ecosystems across the globe.

On a global scale, it is estimated that 1.5 billion hectares of forest have been lost since the 1970s due to tobacco production. It is also estimated that each year, 200,000 hectares of land is cleared for tobacco growing and curing, which in turn affects the wildlife that call the planet’s tropical forests and grasslands home. Both statistics were published within WHO’s official campaign materials, which have been circulated to help change global perceptions on smoking.

In addition to harming landmass, the campaign draws into focus how cigarettes can harm the planet’s oceans. This year’s campaign highlights research by the Environmental Protection Agency, which found that a single cigarette butt left in a litre of water for 96 hours contains enough toxins to kill half of the fish that are exposed to it. The study highlights that even after use, cigarettes can damage aquatic life and fragile ecosystems. For context, it is estimated that 4.5 trillion cigarette butts are discarded globally each year, which often find their way into the planet’s seas.

Beyond cigarette waste, the production of tobacco presents a pressing strain on global resources. For example, fertile land that could be used to grow crops is often used to grow tobacco across the globe, which in turn can deplete nutrients from farmed soil. According to WHO, the soil depletion caused by global tobacco growing can be seen to contribute to food insecurity and nutrition challenges within the twenty-first century.

In addition to environmental harms, tobacco continues to harm global health. According to WHO, tobacco will sadly take the lives of half of those who smoke, globally. In addition, the organisation estimates that 1.2 million annual global deaths will be caused as a consequence of second-hand smoke.

Smoking remains the largest cause of avoidable and premature death in Wales. In 2018 alone, around 5,600 deaths in people aged 35 and over, and 28,000 hospital admissions were attributable to smoking in Wales. In addition to health harms, smoking is estimated to cost the Welsh NHS approximately 302 million each year.

In light of the global and local harms, Wales’ leading tobacco organisation ASH Cymru have doubled-up efforts to voice the effects of tobacco this year. In addition to supporting World No Tobacco Day, the organisation spearheads national awareness campaigns through the year. One such campaign is Smoke-Free Beaches, which seeks to highlight the harms of cigarette butts on the Welsh coastline.

Suzanne Cass, CEO of ASH Cymru, spoke about the importance of voicing the environmental effects of smoking. She said: “This year’s World No Tobacco Day, alongside our own campaigns, draws into focus that smoking not only impacts our health, but also impacts our surroundings.

‘Many people reading today’s campaign may think that smoking doesn’t affect Wales on a local level. But through our work on Welsh Beaches, we know cigarette butt litter remains a big problem on our shores, which in turn impacts the wildlife that call our coastline home”.

Last year, the Marine Conservation Society’s annual Beach Clean survey found that Welsh beaches held the highest amount of littered cigarette butts in Great Britain. The survey recorded 64 cigarette butts for every 100m of Welsh coastline, equating to around one cigarette for every 1.5 metres. The survey results have prompted environmental organisations across Wales to increase awareness of the harms of cigarette waste.

Dr. Laura Foster, Head of Clean Seas at the Marine Conservation Society, marked the benefits of today’s campaign. She said: “Today is a fantastic opportunity for organisations across Wales to raise awareness on the environmental harms of cigarettes.

‘Across the UK, our volunteers record huge volumes of cigarette butts on beaches year in, year out. Beyond the visible pollution problem cigarettes pose, they also leach harmful chemicals and microplastics into our seas as they break down. Today’s campaign highlights these harms, and the many more, that cigarettes pose to our environment”.

John Griffiths, Senedd member and chair of the Cross-Party Group on Smoking and Health, added words of support for smokers in this year’s campaign. He said: “As an ex- smoker, I know the difficulty many people face when trying to quit.

‘Quit attempts are often steered by a decision to improve physical health, personal finances or overall wellbeing. Today’s campaign adds the environment to the already long list of good reasons to seek support.

‘NHS Wales offers a brilliant smoking cessation service, which is free and accessible to all. My message to smokers is to keep trying to stop, as the health, financial and environmental benefits of quitting are far reaching”.

If you would like to access support to quit smoking, the free NHS Wales smoking cessation service can be accessed via: www.helpmequit.wales

 

References

  • Tobacco epidemic claims 8 million lives each year stat, found here.
  • WHO official WNTD22 environment campaign page, found here.
  • 1.5 billion hectares of forests cleared for tobacco production stat, found here.
  • 200,000 hectares of land is cleared annually for tobacco production, found here, here and here.
  • WHO reference to the EPA study on cigarette waste’s effect on fish, here.
  • San Diego State University study examining cigarette butts effects on fish, found here.
  • 4.5 trillion discarded cigarette butts global stats can be found here, here and here.
  • WHO resources outlining tobacco’s effects on soil, farming and food supplies, found here.
  • Research outlining tobacco’s effects on soil resources, here.
  • WHO estimate that tobacco kills half of its users globally, found here.
  • 1.2 million annual global deaths will be caused by second-hand smoke stat, found here and here.
  • Smoking remains the largest cause of avoidable and premature death in Wales, found here.
  • Chief Medical Officer for Wales highting 2018 smoking related death figures (5,600 deaths), found here.
  • Latest figures marking that smoking costs NHS Wales £302 million annually, found here, here and here.
  • Cigarette waste toxicity to animals, aquatic life and the environment found here, here and here.
  • Cigarette butt and microplastic pollution research can be found here.
  • Marine Conservation Society 2021 Survey results found here and here.

Local School Children Launch Smoke-Free Beach

  • Knelston Primary School has joined a beach clean to celebrate Port Eynon becoming Smoke-free.
  • Port Eynon becomes Swansea’s third beach to join the Smoke-free Beaches campaign.
  • The campaign encourages beach visitors to not smoke via a voluntary no-smoking initiative.
  • The initiative’s drive is to protect the local environment from the harms of cigarette waste.

 Local school children from Knelston Primary have joined a beach clean to celebrate Port Eynon joining a Smoke-free campaign. The campaign encourages visitors to not smoke on the beach via a voluntary smoke-free initiative, which seeks to reduce cigarette litter and protect the environment.

The campaign was launched by ASH Cymru, a health organisation that raises awareness around the harms of tobacco in Wales. Port Eynon is Swansea’s third beach to join the voluntary initiative, which will be sign-posted at the beach’s main entrances.

The campaign has been welcomed by local school children, who have joined ASH Cymru and Swansea Council in a beach clean. The clean has been organised to raise awareness of the environmental harms of cigarettes litter, in a bid to protect the coastline for future generations to come.

Cigarette butts remain a big problem in Wales, with the latest Marine Conservation Society survey revealing that Welsh beaches held the highest amount of cigarette butt litter in Great Britain. The survey found an average of 64.2 cigarette butts per 100 metres of Welsh beach in 2021, a stark rise from 9.5 in 2020, and 32.6 in 2019.

On a global scale 4.5 trillion cigarette butts are discarded each year, making cigarette butts one of the most littered items on earth. Cigarette butts take up to 12 years to breakdown and as they do they leach nicotine and heavy metals before turning into microplastic pollution. In addition, studies examining the toxicity of cigarette butts have found them to contain approximately 4000 harmful chemicals, which can ultimately seep into the environment. Research has shown that one cigarette butt left to soak in water for 96 hours will release enough toxins to kill half of the salt and freshwater fish that are exposed to it.

In addition to environmental benefits, research has shown that smoke-free spaces can reduce exposure to second-hand smoke, and can have a positive influence on social norms. In light of this, ASH Cymru believe that the new smoke-free initiative will create an environment that is safer and ultimately cleaner for visitors.

ASH Cymru’s CEO Suzanne Cass commended the local school’s involvement, marking how children can help shape a greener society. She said: “ We are delighted that local children recognise the importance of protecting the environment, which in turn will aid wider efforts to create a healthier and greener Wales.

‘It is ultimately our children who will reap the benefits of today’s initiative. Our efforts now can hold a big impact for their future”.

Knelston Primary School pose with their litter pickers on Port Eynon Beach

Mr Philip Jenkins, Headteacher of Knelston Primary, highlighted the importance of educating children about the harms of cigarettes. He said: “ It is important that we voice that cigarettes can not only harm our health, but can also harm our natural surroundings.

‘Our children will go on to be the next custodians of Wales, and we must educate them for this responsibility. It is up to us to ensure that our children become ethically informed citizens of not only Wales, but also the world”.

To date, Langland Bay, Caswell Bay and Little Haven in Pembrokeshire have joined the ASH Cymru Smoke-free Beach campaign. It is thought that the addition of Port Eynon, one of the Gower peninsula’s most popular sites, will encourage other beach authorities to take similar green steps.

A spokesperson from Swansea Council said: “ The Council fully supports initiatives to protect the coastline for future generations to come.

‘We hope the voluntary initiative will encourage visitors to take the small steps needed to make a big difference in protecting our local environment’’.

On a national scale, the Welsh Government has recently committed to reducing the environmental impact of smoking. The commitment was recently relayed in the new Tobacco Control Strategy for Wales, which aims to create a healthier smoke-free nation by 2030. Deputy Minister for Mental Health and Wellbeing, Lynne Neagle, is overseeing the new strategy, and praised the roll-out of the new Smoke-free initiative. She said: “It is great to see so many young people involved in today’s beach clean, and in turn support the new initiative.

‘As I’ve highlighted in the foreword to the new Tobacco Control Strategy for Wales, we must all come together to help limit the harmful effects of smoking. Initiatives such as this bring us one step closer to becoming a healthier and more environmentally conscious nation’’.

Visit our Smokefree Beaches Campaign page for more information.

References & Notes

  • The launch and beach clean was held at Port Eynon on Wednesday 27th April 2022.
  • 5 trillion discarded cigarette butts stats can be found here, here and here.
  • Cigarette butts take 12 years to break-down stat found here, here, here and here.
  • Cigarette butt and microplastic pollution research can be found here.
  • Study examining cigarette butts effects on salt and fresh water fish found here.
  • Cigarette waste toxicity to animals, aquatic life and the environment found here, here and here.
  • Cigarette butt toxicity, 4000 chemical literature and stats can be found here, here and here.
  • Marine Conservation Society 2021 Survey results found here and here.
  • Studies showing smoke-free spaces reduce SHS and influence social norms, found here and here.

Port Eynon Beach joins Smoke-free Campaign

  • Port Eynon becomes Swansea’s third beach to join the Smoke-free Beaches campaign.
  • The campaign encourages visitors to not smoke via a voluntary no-smoking initiative.
  • The drive is to protect local wildlife and the environment from the harms of cigarette waste.
  • The latest annual survey from the Marine Conservation Society found that Welsh beaches held the highest amount of cigarette litter in Great Britain in 2021.

Port Eynon has become the third beach in Swansea to join the Smoke-free Beaches campaign, an initiative which seeks to limit the harms of cigarette waste on local wildlife and the environment.

As from April this year, visitors to the beach will be encouraged to not smoke via a voluntary no-smoking initiative, which will be signposted at the beach’s main entry points. The voluntary change will seek to reduce cigarette litter, in a bid to protect the coastline for future generations to come.

On a global scale 4.5 trillion cigarette butts are discarded each year, making cigarette butts one of the most littered items on earth. Cigarette butts take up to 12 years to breakdown and as they do they leach nicotine and heavy metals before turning into microplastic pollution. In addition, studies examining the toxicity of cigarette butts have found them to contain approximately 4000 harmful chemicals, which can ultimately seep into the environment. Research has shown that one cigarette butt left to soak in water for 96 hours will release enough toxins to kill half of the salt and freshwater fish that are exposed to it.

Cigarette butts remain a big problem in Wales, with the latest Marine Conservation Society survey revealing that Welsh beaches held the highest amount of cigarette butt litter in Great Britain. The survey found an average of 64.2 cigarette butts per 100 metres of Welsh beach in 2021, a stark rise from 9.5 in 2020 ,and  32.6 in 2019.

The new Smoke-free initiative has been spearheaded by tobacco control organisation ASH Wales, a charity which raises awareness on the harms of tobacco in Wales. The charity has worked closely with Swansea Council, who have shown support for the green initiative.

ASH Wales CEO Suzanne Cass has praised the Council for its proactive approach to the environment. She said: ‘’We are delighted that Swansea Council have taken proactive steps in protecting the coastline, which will aid wider efforts to create a greener and more sustainable Wales.

‘The smoke-free initiative will encourage visitors to think about how cigarette waste can affect the environment, and the wildlife that call the coastline home. I would encourage other councils across Wales to consider how they too can make a difference’’.

Beyond environmental benefits, research has shown that smoke-free spaces can reduce exposure to second-hand smoke, and can have a positive influence on social norms. In light of this, ASH Wales believe that the smoke-free initiative will create an environment that is safer and ultimately cleaner for visitors.

Last year, ASH Wales conducted a survey to measure local public opinion on the smoke-free initiative. The survey revealed that 92% of participants were supportive of Port Eynon becoming Smoke-free, when told of the environmental benefits this would hold. In addition, 96% of all the survey’s respondents agreed that cigarette waste negatively impacts sea life and the environment.

Anne Ellsmore, owner of the local business The Seafarer, praised the move and said: “Any initiative to limit the amount of cigarette litter our beach is a good thing, and will make it a nicer place to visit for tourists and locals alike’’.

To date, Langland Bay, Caswell Bay and Little Haven in Pembrokeshire have joined ASH Wales’ Smoke-free Beach campaign. It is thought that the addition of Port Eynon, one of the Gower peninsula’s most popular sites, will encourage other beach authorities to take similar green steps.

A spokesperson from Swansea Council said: “ The Council fully supports initiatives to protect the coastline for residents, visitors and for future generations to come.

‘We hope the voluntary initiative will encourage visitors to take the small steps needed to make a big difference in protecting our environment’’.

On a national scale, the Welsh Government has recently committed to reducing the environmental impact of smoking. The commitment was recently relayed in the new Tobacco Control Strategy for Wales, which aims to create a healthier smoke-free nation by 2030. Deputy Minister for Mental Health and Wellbeing, Lynne Neagle, is overseeing the new strategy, and marked the importance of limiting the harmful effects smoking. She said: ‘It is vital that we recognise that smoking not only impacts our health, but can also impact our surroundings.

‘I fully endorse any body of work which highlights the environmental harms of cigarettes, and takes steps to limit these harms’’.

References

  • 5 trillion discarded cigarette butts stats can be found here, here and here.
  • Cigarette butts take 12 years to break-down stat found here, here, here and here.
  • Cigarette butt and microplastic pollution research can be found here.
  • Study examining cigarette butts effects on salt and fresh water fish found here.
  • Cigarette waste toxicity to animals, aquatic life and the environment found here, here and here.
  • Cigarette butt toxicity, 4000 chemical literature and stats can be found here, here and here.
  • Marine Conservation Society 2021 Survey results found here and here.
  • Studies showing smoke-free spaces reduce SHS and influence social norms, found here and here.

Forces Unite to Tackle Illegal Tobacco in Wales

  • In a pan-Wales first, Police forces across the nation have joined to help tackle the illegal tobacco market.
  • Training has been launched to deliver guidance on how to address the illegal market, and in turn protect communities and public health.  The training is being rolled out to police forces across the nation.
  • Last year, 2.8 million illegal cigarettes and nearly half a ton of illegal hand-rolling tobacco was seized off the illegal market in Wales.

Police forces throughout Wales have joined together in multi-agency drive to help tackle the illegal tobacco market. The initiative has been spearheaded by the Welsh Government, who have advocated a whole-system approach to disrupting illegal tobacco in Wales.

Illegal tobacco is a serious problem in communities across Wales, as it gives children access to cheap tobacco and brings crime into our communities.

In 2021, over 3 million illegal cigarettes were confiscated in Wales. This haul consisted of 2.8 million illegal cigarettes and nearly half a ton of illegal rolling tobacco. The combined street value of both have been estimated to sit in the region of ¾ million pounds.

In a Wales first, the Welsh Government have launched training for all police forces across Wales. The training is being led by Welsh Trading Standards, who with the support of HMRC, are at the forefront of action to disrupt the illegal tobacco market.  The aim is to unite agencies, establish a new Wales-wide reporting system, and encourage a streamlined approach to tackling illegal tobacco.

The move has been hailed as progressive by the tobacco control organisation ASH Cymru, who have campaigned for strengthened approach to illicit sales in Wales. Suzanne CEO of ASH Cymru said:

“This united approach from Wales is exactly what we need to drive illegal sales out of our communities and keep our young people safe from the harms of tobacco. It will reinforce the solid work already carried out by HMRC and Trading Standards teams and provide a robust reporting system in Wales.

“We know illegal tobacco harms health, communities and is a gateway for children to start smoking. The impact of this new multi-agency approach will be far reaching and will enable Wales to disrupt the market from all angles, and in turn protect public health.”

In 2014, ASH Cymru commissioned the very first survey to assess the scale of the illegal market in Wales. The survey revealed:

  • Illegal tobacco makes up 15% of the entire tobacco market in Wales.
  • 1 in 4 Welsh smokers were classified as ‘illicit buyers’.
  • Almost half (45%) of current Welsh smokers had been offered the sale of illegal tobacco, with 14% of smokers “often” being approached by illegal sellers.

In addition to high prevalence in Wales, the illegal market has been reported to feed into other areas of crime, with some reports outlining links with gangs, drugs and human- trafficking. In 2015, A report published by HMRC outlined that the illegal market also harms legitimate business, and costs the UK taxpayer over £2 billion in lost revenues each year.

Roger Mapleson, Lead Officer for Trading Standards Wales on Tobacco, highlights how the new police training can impact Wales. He said: “Police officers regularly encounter stocks of illegal tobacco as a by-product of action taken against other criminality.

“This training will give officers the knowledge to recognise it and the confidence to know how to deal with it. It is really important to capitalise on every opportunity to disrupt the supply and not miss opportunities.”

As part of the Welsh Government’s strengthened approach to illegal tobacco, a new reporting website has been launched, which will be the new centralised reporting system in Wales. Reports of illegal sellers can be made anonymously, which can be submitted by the public and the police. Reports will be fed back to relevant local authorities in Wales.

The reporting website highlights how to identify illegal tobacco, and what to look out for. This includes:

  • ‘Cheap whites’, which are mass produced in one country and smuggled into another.
  • Cheap genuine tobacco smuggled into the UK with no-duty paid (packages often display foreign languages and a lack of health warnings).
  • Cigarettes sold individually instead of in packets.
  • Counterfeits or fakes, which look like well-known brands but are made illegally.

John Griffiths MS, Chair of the Cross Party Group on Smoking and Health, echoed support for the Welsh Government’s new approach to the illegal tobacco. He said: “The police training and the new reporting system will allow Wales to tackle the illegal landscape from new avenues, which will help support the already strong disruption activity in Wales.

“To help these efforts, I would urge people across Wales to report illegal tobacco via the new reporting website. This would ensure that the illegal market is kept firmly out of our communities.”

To anonymously report illegal tobacco in your area, the reporting website can be found at: www.noifs-nobutts.co.uk

 

References

  • Latest Trading Standards and HMRC disruption figures can be found here.
  • First pan-Wales illegal tobacco survey conducted by ASH Wales and NEMS (2014), can be found here.
  • For further reading (definition of illegal tobacco and its effects on Wales), please see here.
  • Links to how illegal tobacco feeds into other areas of crime, can be found here, here and here.
  • HMRC Report, ‘Tackling illicit tobacco: From leaf to light’ can be found here.
  • The new illegal tobacco reporting website can be found here.
  • Case studies relaying the human impact of the illegal market can be found here

Never Quit Quitting: Message from Health Professionals, Senedd Members and Health Charities for National No Smoking Day

Health organisations and Senedd Members have united to show support for No Smoking Day, a national campaign which encourages smokers to quit on the second Wednesday of March each year.

This year’s campaign message is centred around ‘Never Quit Quitting’, which encourages smokers to not give up as each quit attempt brings a smoker closer to success. The campaign has reinforced this message through the voices of UK healthcare professionals, who have offered encouragement and first-hand insights into the benefits of quitting.

Professor of Respiratory Medicine Keir Lewis has supported the campaign in Wales, saying: ‘’Today is a solid reason to seek support, and not give up on quitting. Free and effective support is available through our NHS services, which are known to drastically increase your chances of success’’.

It is estimated that 45% of Welsh smokers try to quit annually. Despite this, only 3% of Welsh smokers access NHS smoking cessation support each year, despite research showing that support can increase success up to three times.

To compliment calls of healthcare professionals, the health charity ASH Cymru has paired up with the national smoking support service ‘Help Me Quit’ to highlight support available in Wales. The organisation has created a short video outlining what a smoker would receive through NHS support, which includes:

  • Access to ‘Help Me Quit’ advisors (face-to face, virtual or via telephone calls).
  • Tailored cessation services which wrap around a smokers needs.
  • Nicotine replacement therapies.

CEO of ASH Cymru, Suzanne Cass has called for smokers to use No Smoking Day as a catalyst for change. She said:

‘Today is a yet another solid reason to take charge of your health and to stop smoking. To anyone who has struggled to quit, you are not alone and there are services here to support you.

‘The NHS ‘Help Me Quit’ service is a brilliant resource which offers fantastic support for people who are eager to quit. Such support can increase your chances of quitting threefold’’.

Members of the Senedd joined in the campaigns efforts by meeting with ASH Cymru and offering support.

John Griffith’s MS, the chair of the Cross-Party Group on Smoking and Health spoke with ASH Cymru, and said:

“I would encourage anyone to seek help and to not quit on quitting, as smoking remains the leading cause of ill-health and premature death in Wales.

‘No Smoking Day is a brilliant cause, which not only highlights the avenues of support available in Wales, but also pulls into focus the benefits of quitting’’.

The health benefits of stopping smoking are immediate, as in as little as 8 hours a smokers carbon monoxide levels halve, and are significantly reduced after two days of quitting. After a two weeks blood circulation improves, and after 3-9 months lung function can increase by up to 10%. Within a year of quitting, the risk of a heart attack is halved compared to the risk of a current smoker.

In addition to health improvements, stopping smoking also holds financial benefits. Research conducted by Cancer Research UK has estimated that the average smoker could save over £2,000 each year, if they manage to quit successfully.

Beyond personal finances, it is estimated that the NHS in Wales spends approximately £302 million on smoking related illness and disease each year. Smoking is still the number one cause of death and disease in Wales, and is considered to be one of the leading causes of health inequalities in the nation.

Given the considerable harms smoking ensues on the population, the Welsh Government have recently launched a strategy to tackle smoking prevalence in Wales. The Deputy Minister for Mental Health and Wellbeing, Lynne Neagle, has launched the strategy with the ambition for Wales to become smoke-free by 2030, which would mean a national smoking rate of 5% or less.

If you are interested in stopping smoking, please visit the NHS ‘Help Me Quit’ website on: helpmequit.wales . The service is also available via freephone on 0800 085 2219.

Preparing to Quit for the New Year

We can only assume you’re here because you want to quit, and you’re not alone. 70% of smokers in Wales want to quit[1]. But quitting smoking, especially without prep, can be tough. It’s important to remember that your quitting journey isn’t going to be the same as others.

It’s also important to note that it very rarely happens overnight.

Trust us, the road can be long! On average it can take a smoker 30 attempts[2] to successfully quit smoking for good. So, it’s important to put plans in place to help you succeed. We will be here every step of the way, outlining tips and tricks to help you kick the habit.

Mark the date you want to start your journey on your calendar

Like any goal, you need some posts! Working towards a date is the first step in taking action. A start date makes your decision official and will help you take accountability. Write it in your phone or draw it on a calendar – do what you need to do to get this journey in motion.

Give yourself time to prepare

But don’t stall long enough to put yourself off. We recommend around a week or two of planning and readying yourself for this health change. Make sure that you have your patches, products, or support mechanisms lined up for when you begin your journey. Fortune favours the prepared!

Tell your family and friends your plan to quit

Ask them to check in and support you during this time. That’s what they are there for! Ask them to encourage activities that wouldn’t involve smoking or being around smokers. Pencil in a film night, a coffee, or a walk.

Nicotine withdrawal can lead to heightened stress, so make them aware of the emotional impact of quitting, and ask they be patient whilst you take these steps. Support is key.

List reasons why you’re quitting

– What do you not like about smoking?
– What does smoking make you miss out on?
– How is it impacting your finances?
– How is it affecting your health?
– How is it affecting the people you live with?

Pop this on your fridge or phone to remind you why you are doing this.

Seek your local stop smoking support service.

Give yourself a fighting chance and get some help. Smokers are up to 4 times more likely to quit successfully with expert advice and support[3]. There are multiple avenues to try when quitting, check out our advice on the following:
– Help Me Quit
– NRT – Nicotine Replacement Therapy
– Vaping as a cessation tool


Help Me Quit Services Wales

Leave no trace
Like moving on after a break up, rid yourself of reminders. Bin your cigs, pack away your lighters, and wash any clothing that smells of smoke. Get rid of the smell that may trigger you if you stumble upon them during your journey.

Learn your triggers and plan ahead to get through them
Avoid putting yourself in triggering positions. This journey is tough enough without them! Common triggers can be lighters, caffeine, alcohol, bar and pub environments as well as smoker friends. Smoker friends are a big trigger for many. Make sure you let them know that you can’t be around them smoking, and that it’s not personal.

And for when those cravings do kick in: plan on how to make it through those minutes. This could be making a phone call to a trusty friend who you know will distract you from the craving. If you are into fitness, studies have shown that exercise cuts cravings1. This doesn’t have to be an intense cross-fit session, as a short walk could do the trick!

Finally, keep your hands and mouth busy – it sounds weird, right? But don’t forget that smoking is a ritual, and you may miss this part of the habit. To quash this try chewing gum, try a stress ball, or even invest in a fidget gadget to keep your hands and moth occupied.

The NHS recommends switching up your routine
If you regularly have a cigarette after dinner or first thing in the morning, switch it for something that will keep your mind busy. This could be loading the dishwasher or making a smoothie. And again, if you feel those cravings, remember to call that friend, go for a walk, or chew some gum.

Treat yourself with the money you’re saving
On average a smoker will spend around £200 a month on cigarettes[4]. I know, a lot! Especially after Christmas, money can be tight and luxuries can often be unreachable, so take this time to treat yourself with the money you would’ve been smoking. A few months of saving could buy you a holiday if you are savvy.

Be prepared for relapse
It isn’t a smooth, linear process and relapses are more common than you think. But don’t focus on it if it happens. Mark it on your calendar so you can keep track of how long you made it in between. Then pull your socks up and try again. We believe in you!

If you think the method isn’t quite right for you, simply try a different path. There is more than one road to your destination. The important thing is to keep on going.

Know that this will be a journey and can be difficult
As mentioned in the beginning, not everyone can quit cold turkey and continue to be smoke free. It may take a few tries, or even a few slow steps to reducing your nicotine intake. Everyone has their own quitting path and comparisons can hinder your progress. So, focus on yourself, and find what works for you. Check out our advice pages for quitting!

[1] https://phw.nhs.wales/news/number-of-smokers-accessing-free-nhs-quit-support-increases-by-a-third/

[2] https://www.healthline.com/health-news/quitting-smoking-expect-failure-before-you-succeed

[3] https://www.nhs.uk/live-well/quit-smoking/10-self-help-tips-to-stop-smoking/

[4] https://www.helpmequit.wales/cost/