Smoking and vaping may seem like ways to relax or cope, but the health risks associated with both are serious.

Whether you're a smoker, someone trying to quit, or someone curious about vaping, this page provides you with helpful advice, the dangers of tobacco, and the benefits of quitting.

Explore the links below for more resources and strategies to help you on your journey to better health.

Smoking and vaping may seem like ways to relax or cope, but the health risks associated with both are serious.

Whether you're a smoker, someone trying to quit, or someone curious about vaping, this page provides you with helpful advice, the dangers of tobacco, and the benefits of quitting.

Explore the links below for more resources and strategies to help you on your journey to better health.

The Risks of Smoking and Vaping

• Smoking is the leading cause of preventable death worldwide. Each year, millions of people die from diseases caused by smoking, including cancer, heart disease, and respiratory illnesses. Even if you don't experience immediate symptoms, smoking causes long-term damage to your lungs, blood vessels, and organs.
• Vaping is often seen as a safer alternative, but it's not without risks. While it's true that vaping exposes you to fewer harmful chemicals than smoking traditional cigarettes, it can still cause damage to your lungs and cardiovascular system. Recent studies have linked vaping to respiratory issues, and there are concerns about the effects of nicotine on the brain, particularly in young people.
  
  Both smoking and vaping are addictive due to nicotine, which can lead to dependency and a range of physical and psychological effects.

Why Quit Smoking and Vaping?

The benefits of quitting smoking or vaping are immediate and long-lasting:

• Health Improvements:
  Within just 20 minutes of quitting, your heart rate and blood pressure drop. Within 12 hours, carbon monoxide levels in your blood return to normal. Over time, your risk of heart disease, lung disease, and cancer significantly decreases.
• Better Quality of Life:
  Quitting improves your sense of taste and smell, makes it easier to breathe, and gives you more energy. You'll also reduce the risk of illnesses like bronchitis, pneumonia, and other respiratory issues.
• Financial Savings:
  Smoking and vaping are expensive habits. Quitting can save you hundreds of pounds a year, which you can spend on other things that benefit your health and well-being.

How to Quit Smoking and Vaping

The decision to quit smoking or vaping can be challenging, but it's possible with the right strategies and support. Here are some key tips to help you succeed:

• Set a Quit Date:
  Choose a day to quit and prepare yourself mentally and emotionally for the change.
• Get Support:
  Seek help from your GP, a local smoking cessation program, or online resources. Support groups, counseling, and even text messaging services can provide extra motivation.
• Nicotine Replacement Therapy (NRT):
  If you're struggling with cravings, NRT products like nicotine patches, lozenges, or gum can help reduce withdrawal symptoms and make it easier to quit.
• Avoid Triggers:
  Identify situations where you're most tempted to smoke or vape, such as during stress or social gatherings. Find healthier ways to cope with these triggers, like exercising, meditating, or talking to a friend.
• Stay Active:
  Regular physical activity can help reduce cravings and improve your mood. Try going for walks, practicing yoga, or taking up a new hobby.
• Celebrate Milestones:
  Recognise and reward yourself for the progress you make. Every smoke-free day is a victory!

Prevention and Avoiding Relapse

While quitting can be challenging, maintaining a smoke-free or vape-free life is just as important. Here are a few tips to help you prevent relapse:

• Stay Positive:
  Quitting is a process, not a one-time event. Focus on the benefits and keep reminding yourself why you quit.
• Learn from Setbacks:
  If you relapse, don’t give up. Learn from the experience, identify what led to the setback, and try again. Most people don't succeed on their first try, but persistence pays off.
• Stay Connected to Support:
  Continue to reach out to support services and maintain your motivation with regular check-ins.

How to Get Help

If you're ready to quit, many resources are available to help you on your journey:

• Your GP or Healthcare Provider:
  Speak with your doctor or nurse about quitting support services and medication.
• NHS Smoking Support Services:
  The NHS offers free support and resources to help you quit, including free apps and helplines.
• Local Support Groups:
  Check for local services and groups that offer in-person or online support.
• Apps and Helplines:
  Use apps like QuitNow! or Smoke Free for motivational tips and tracking, or call the NHS Quitline for advice.