Give up Smoking

Page updated: 08/12/2020

The health impacts of smoking 

Smoking is one of the leading causes of preventable deaths in the UK and is the single leading cause of premature deaths in Wales. More than 5,000 people, roughly 1 in 6 of all deaths in people aged over 35, die from smoking-related conditions each year in Wales. 

Smoking has several serious negative effects on your body’s health, and commonly affects your circulatory system, heart, brain, stomach, lungs, mouth and throat, skin, bones, reproduction and fertility. Every 15 cigarettes that you smoke will cause a mutation in your body – mutations are how cancers start. 

How can I quit smoking? 

There are many approaches that you can take if you are trying to give up smoking and it's important to remember that this process is different for everyone. Try to find a method or a source of support that works for you.  

10 self-help tips to stop smoking: 

  1. Make a clear plan to stop smoking 
  2. Believe in yourself and think positively 
  3. Identify your cravings 
  4. Think about your diet and how this is affecting your smoking habits 
  5. Make non-smoking friends 
  6. Consider what you are drinking and how this might affect your cigarette cravings 
  7. Increase your physical activity levels 
  8. Keep your hands and mouth busy 
  9. Make a list for yourself of the reasons that you want to quit 
  10. Get stop-smoking support 

Support services available 

  • Make an appointment with your GP 
  • Find a local one-to-one or group stop-smoking session 
  • Contact a stop-smoking adviser 
  • Contact the free Wales Help me Quit Helpline on 0800 085 2219 
  • Call the NHS Smokefree helpline on 0300 123 1044 
  • Refer to the NHS Wales Help me Quit Website 
  • See Nicorette’s support on Getting Ready to Quit Smoking 
  • For further support, see our Help and Support page 

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