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Stoptober is the annual NHS-led campaign that encourages smokers in England to quit smoking for the month of October.
Even if it’s your first time or you’ve tried before, Stoptober gives you the perfect opportunity to quit smoking. Stay smoke-free for 28 days, and you’re 5 times more likely to quit for good. With the right support, quitting is easier than you think.
To mark the initiative, Club Doctor Chris Mogekwu explains the benefits of living a cigarette-free life, and how to access the tools to help you do so…
What are the harmful aspects of smoking cigarettes?
It shouldn’t come as a surprise that smoking is harmful. It has long been recognised as negatively affecting health and is a leading cause of cancer, heart disease, and fertility problems, among a host of other illnesses. Furthermore, the nicotine in cigarettes creates a dependence that, if not satisfied, can lead to mental health-related conditions such as anxiety, depression, and sleep problems. These cravings are usually the first thing that needs to be managed when attempting to stop smoking.
What are the best aids to manage your cravings for cigarettes?
Cravings can be extremely difficult to manage! It is important that you don’t quit alone. Seek help in quitting, such as telling a friend, engaging with social media accounts promoting smoking cessation, and seeking counselling. You should also keep busy and consider taking up new hobbies, such as a new sport, or visiting public spaces, which are usually smoke-free zones. These are just a few suggestions, but the most important thing is to not give up on giving up!
What routines can you follow to help you stop smoking?
Changing routines to avoid smoking can be very difficult. Going ‘cold turkey’ is not advised, as it has a higher chance of leading to relapse. Initially, replacing nicotine with something other than cigarettes is preferred. This could be through gum, patches, or even tablets, all of which can be discussed with the Smoking Cessation Clinic. E-cigarettes (vapes) can also be useful in replacing the action of smoking and limiting the harmful effects of cigarette smoking.
Many young people are tempted to vape, which also contains nicotine. However, NHS advice is not to vape if you are not already a smoker. What are the dangers of vaping (developing a nicotine addiction)?
Vaping has increased tremendously in the last few years. Current guidance from the NHS recommends it only for adults who are in the process of quitting smoking and want to maintain that status. Unfortunately, many people have picked up vaping and developed a tolerance to it. This is particularly true for younger adults and even teenagers who partake in it both privately and socially. Although less harmful than cigarettes, vaping still carries risks. Most flavours contain nicotine, meaning the addictive aspect is still present, which could lead to long-term problems with mental health. It can also lower the threshold for transitioning to cigarette smoking in the future.
Who should you speak to for support and advice to stop smoking?
The first step if you are thinking about quitting smoking is to contact your local Smoking Cessation Clinics. Quitting alone is tough, but these free NHS services can significantly increase your chances of success. Experts can provide one-on-one or group sessions, along with different forms of prescribed medications that can assist you on your journey and help manage initial cravings. Some areas even offer online therapy!
Accessing the Smoking Cessation Clinic usually involves a self-referral via your GP, pharmacy, or health visitor. Once this is done, they can help you get started on your journey toward quitting smoking. There are also great resources available, such as NHS Quit Smoking and the NHS Quit Smoking App.