Quitting Smoking & Vaping

More than one million people have given up smoking since the pandemic has hit. This is the highest number in a decade! The increasing evidence that smokers suffer more severe symptoms of COVID-19, it has encouraged many people to quit.

Now is a great time to quit or motivate and help a friend or family member to quit.

The price of smoking

We all know the health complications that come with smoking. From risk of various cancers to risks of strokes and lung diseases.

It’s easy to forget the financial side of smoking.

Think of what you could do with that extra cash!

There’s increasing evidence to prove that vaping is not the ‘healthier alternative’. Studies are beginning to prove that vaping may be as harmful as smoking. Vapes have a host of harmful chemicals and the long term effects those chemicals have on the body is unknown.

Vapes can cause breathing problems, lung damage, chest pains and insomnia. There has been a clear increase in VALI (Vape Associate Lung Injuries) which are just as damaging as smoking.

What is your reason to quit?

It is normal to lose motivation. Remember why you wanted to quit, what motivated you?

Whether it was to live longer, save money, improve your health or something else, keep reminding yourself you did this for a reason.

If you’re trying to help motivate someone, remind them of the benefits of quitting and let them know you are proud!


Before you quit it’s important to have a plan. Make a plan of how you will stay on track. Set a date and stick to it.

Here are some tips for quitting smoking or vaping.

Clean your home.

Washing clothes, steaming furniture and cleaning the carpet will help get rid of the tobacco smell, preventing your cravings to be triggered.

Throw away anything to do with smoking or vaping.

Whether its ashtrays or vape liquid, make sure you get rid of them. This will reduce temptation.

Prepare for cravings.

Have a plan of what to do when you get cravings, whether it’s to do an activity or chewing gum.

Exercise regularly.

Exercising can replace the dopamine you used to get from cigarettes or vape. Exercising will also become easier the longer you quit.

Keeping busy.

Chewing gum, eating boiled sweets or drinking more water will help to keep your mouth busy and avoid you thinking of vape or cigarettes. Also use a stress ball or fidget toy. This will help calm you without nicotine and keep your hands busy.

Manage withdrawals.

Withdrawals are very common. It’s important to remember that these withdrawals will fade.

Drink plenty of water.

Not only does water speed up the nicotine detox but it can also ease your cough.

Use apps to track your progress.

The are many apps which are linked at the end of the post, which help you to stay motivated, see how much money you’ve saved and talk to others who are quitting.  

Nicotine Supplements

Quitting can be extremely difficult. If you are dependent on nicotine, going cold turkey may be too difficult and using nicotine replacement therapy can help you quit.

Nicotine supplements come in the form of gum, inhalers, lozenges, nasal spray, skin patches and vapes.

Each have can help to reduce your cravings by giving you small doses of nicotine. The doses of nicotine should slowly be decreased.

Vapes should be used as temporary aid to help you quit smoking rather than an alternative smoking. Vaping can cause damage to your lungs and can be linked to heart conditions.

Apps and online resources

Quit Now! App

Smoke Free App


NHS SmokeFree

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