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The Quit Because Guide to Stopping Smoking For Young People
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You'll increase your odds of successfully stopping smoking by up to four times if you get the right support. The Quit Because Guide To Stopping Smoking gives you a step-by-step guide on how to quit for good.
Quit Because is QUIT’s youth stop smoking programme. QUIT is an independent charity which has helped over two million smokers.
QUIT counsellors can offer you friendly help and advice throughout your quit attempt. IF you want to chat to a counsellor, ring the Quitline 0800 002200 between 9am -9pm seven days a week. Or you can Email
You can also chat to counsellors and other young people in the forum
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STEP 1
NOT ALL SMOKERS ARE THE SAME |
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If you've had enough of being a smoker and just want to stop, then do it! You will be more successful if you get help as soon as possible. Ring the Quitline on 0800 002200 or Email to find out what support will suit you best.
If you prefer to plan ahead, then that is fine too. Set a date not too far ahead and stick it. You can use the time to find out what help is available and what should suit you.
The most important thing is that you are committed to your new life as a non-smoking teenager
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STEP 2
CHOOSE THE RIGHT SUPPORT FOR YOU |
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Only 3% of smokers succeed by will power alone.
If you’re committed to stopping smoking, Nicotine Replacement Therapy (NRT) can be prescribed to young people aged 12 years upwards. NRT has been proven to double a smoker’s odds of quitting successfully. If you take NRT and get support from QUIT you increase your odds even more!
There are two other stop smoking treatments Zyban and Champix but they are not available to young people under the age of 18 years. If you are 18 years old then speak to your GP about your available stop smoking options.
Cigarettes deliver nicotine very quickly, which is why they can be so addictive. However the nicotine in NRT is supplied in a slower and more controlled way. This is because NRT is designed to help you quit smoking and so reduces your need for nicotine, until you don't need it anymore.
There are a wide range of NRT products available. If you are having trouble deciding which product to use, give a QUIT Counsellor a ring on 0800 00 22 00. and they will give you independent and confidential advice to suit your lifestyle.
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All NRT products are available on prescription and can also be bought over the counter at pharmacies and large supermarkets. It's important to complete the full course of NRT as this increases your chances of quitting successfully. |
Here's a brief description of the range of products available, to help you decide if NRT is right for you. Refer to individual packs for further details:
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NICOTINE PATCH
NicAssist (only available at Boots), Nicorette, Nicotinell, NiQuitin CQ |
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Patches are most helpful to people who like to feel protected from cravings throughout the day. They are easy to use and should be applied to dry non-hairy skin such as the upper arm, thigh or chest. The patches offer a continuous supply of nicotine throughout the day to help relieve the withdrawal symptoms and physical cravings you'll experience. You may still get urges to smoke but these will not be as strong.
A patch lasts either 16 or 24 hours, each of which come in three strengths delivering different amounts of nicotine, which is absorbed slowly through the skin. Some people experience a slight itching or redness of the skin and this can be lessened by varying the position of the patch when you apply a new one.
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NICOTINE GUM
NicAssist (only available at Boots), Nicorette, Nicotinell, NiQuitin CQ |
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Nicotine gum helps you to control your cravings whenever you feel the urge to smoke. It is different from ordinary chewing gum and can have a bitter taste, especially to begin with, but you will get used to it if you keep using it.
The gum comes in two strengths, regular (2mg) and maximum (4mg) and in a choice of flavours. The gum should be chewed slowly and then rested between your gum and the side of your mouth, repeatedly, for about 30 minutes. You should gradually reduce the number of gums you chew after a period of about three months.
The nicotine is slowly absorbed through the lining of the mouth. The main side effect is irritation of the mouth and throat, but this lessens with use.
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NICOTINE LOZENGES
Nicotinell, NiQuitin CQ |
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The lozenge is an effective alternative to the gum and is available in a variety of strengths. You take one lozenge every hour or two for the first few weeks and then gradually reduce the number you take each day over the next few weeks until you don't need the lozenges anymore. Like the gum, the nicotine is absorbed through the lining of the mouth.
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NICOTINE MICROTAB
Nicorette |
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The Microtab is a small white tablet containing nicotine that dissolves under your tongue. Don't suck, chew or swallow it, as this will reduce the amount of nicotine that is absorbed through the lining of the mouth.
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NICOTINE NASAL SPRAY
Nicorette |
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The nicotine nasal spray is good for people who get severe withdrawal symptoms or who smoke heavily. The nicotine nasal spray comes in a bottle with a nozzle that delivers a dose of nicotine via a fine spray squirted into each nostril. It should be used 10 -15 times per day. The nicotine is quickly absorbed through the lining of the nose so it gives a relatively fast effect. The spray may irritate your nose and throat, especially at first. However if you persevere this lessens.
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NICOTINE INHALATOR
NicAssist, Nicorette |
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The inhalator is helpful when your body craves the nicotine and your hands miss a cigarette. The inhalator looks like a cigarette holder, inside which you place a cartridge containing nicotine. You simply suck on the inhalator when you get a craving. Nicotine is taken into the mouth and the back of the throat but not into the lungs. |
SPECIALIST CLINICS AND SUPPORT GROUPS
Stop Smoking Groups can improve your chances of stopping by up to four times. Being with other people who are also quitting can help you to feel less alone in your quit attempt. They are usually run over a period of weeks and guide you through the different stages of quitting.
Ring Quitline 0800 00 22 00 or stopsmoking@quitbecause.org.uk and a QUIT Counsellor will be able to tell you the location of your nearest group or clinic. Or you could ask your school to organise a Quit Because Stop Smoking Group. Teachers can ring 0207 251 1551 to discuss.
STEP 3
WATCH YOUR WEIGHT |
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Make sure you don't replace cigarettes with fattening foods! If you feel you need to lose weight it's best to cope with stopping smoking first. If you try to do both at once you are more likely to fail. Quitting smoking is the most important thing a person can do to improve their health. Increase your exercise routine and eat healthily to help. For QUIT's free booklet about how to control your weight while quitting, ring Quitline 0800 00 22 00 or email stopsmoking@quitbecause.org.uk
STEP 4
EXERCISE |
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Research shows you’re more likely to quit successfully if you do some exercise while stopping smoking. QUIT in conjunction with fitness experts have designed an exercise programme specifically for smokers to help you with your quit attempt.
The step-by-step programme focuses on the areas most likely to be affected by smoking; lung capacity and cardiovascular health. Keep QUIT has 4 levels of intensity designed to cater for a wide range of fitness and ability. It can be downloaded here
Alternatively choose any physical activity you enjoy and fit it into your quitting plan at least 3-4 times a week. Exercise will help your body cope with withdrawal symptoms and boost your self-confidence and well-being.
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Further Info
If you have a specific question contact a QUIT Counsellor on 0800 00 22 00 or email stopsmoking@quitbecause.org.uk
For more information about QUIT, please contact us at:
QUIT, 211 Old Street, London EC1V 9NR
Tel: 020 7251 1551
Fax: 020 7251 1661
Email: info@quit.org.uk
Website: www.quit.org.uk
Quitline 0800 00 22 00
Asian Quitline 0800 00 22 66
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