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“It’s so much easier since I quit.”Your guide to stoppingsmoking for goodEasy read

About this bookletThis booklet is about how to stopsmoking.Well done – by picking up thisbooklet you are already on yourway to stopping smoking.This booklet is split up into 4 stepsyou can follow to help you stopsmoking. These steps have alreadyhelped lots of other people to stop.You can do it too.You can use the 4-step Planneron pages 16 to 30 to help youstop for good.There are some difficult words in thisbooklet which are in red.There is a list of these words andwhat they mean on page 31.You may want to have someoneto help you when you look at thisbooklet.

What is in this bookletStep 1: Think about stopping smoking. 2Step 2: Get ready to stop smoking. 4Step 3: Stop smoking. 7Stop smoking with your local NHS Stop SmokingService. 8Stop smoking with the Smokefree TogetherProgramme. 9Stop smoking with some help from stop smokingmedicines. 11Step 4: Stop smoking for good. 14Your 4-step Planner. 16Difficult words. 31More information. 321

Step 1: T hink aboutstopping smokingThink about how great youwould feel if you stoppedsmoking.Think about your family too.If you stop smoking you will live forlonger, so you will be able to spendmore time with them.You will have less chance ofgetting lung cancer. You will beable to breathe better.You will not cough as soon asyou wake up.You will be less tired, so you willbe able to do more of the thingsyou love.You will have less chance ofhaving a heart attack.2

Think about your health.When you stop smoking your bodystarts to get better straight away.20 minutesYour blood pressure and pulsego back to normal.After8 hoursYour chance of having a heart attack is less.Your body has half as much nicotine andcarbon monoxide. (Nicotine is the chemicalin tobacco that makes it hard to stopsmoking. Carbon monoxide is one of the badchemicals in your body because of smoking.)After24 hoursYour lungs start to get cleaner.After48 hoursYour body has no nicotine left.Your senses of taste and smell are better.After72 hoursYou can breathe more easily.You have more energy.AfterInIn2 to 12 weeksYour blood is moving better round your body.It is easier for you to walk and exercise.3 to 9 monthsYour lungs are working better.You stop coughing.AfterAfter5 yearsYou only have half the chance of having aheart attack compared with a smoker.10 yearsYour chance of getting lung cancer is halfthat of a smoker.Your chance of having a heart attack is thesame as someone who has never smoked.You can find out more about step 1 of the 4-step Planneron pages 18 to 21 of this booklet3

Step 2: G et ready to stopsmokingYou need to think about whenand how you are going to stopsmoking. You can also get helpfrom lots of people.Here are some ideas to help you getready to stop smoking:Contact your local NHS StopSmoking Service. They are readyto help you. You can find outmore about them on page 8.Choose a date to stop smokingwhen you think you will not haveany stress.Think about the times and placesyou are most likely to smoke. Tryto stay away from them.4

Take it one day at a time, andfeel good about what you aredoing.Stop smoking with a friend. Thenyou can help each other.Use stop smoking medicines tohelp you cope. You can find outmore about these on pages11 to 13.Count how much moneyyou save.5

Give yourself a treat for every dayyou do not smoke.Keep telling yourself you cando it!You can find out more about step 2 of the 4-step Planneron pages 22 and 23 of this booklet.www.nhs.uk/smokefree6Phone the NHS Smokefree Helpline on0800 169 0 169. Or visitwww.nhs.uk/smokefree orwww.facebook.com/nhssmokefree

Step 3: Stop smokingLots of people want to stop smoking but do notknow how. It makes a big difference if you talk to theright people.There are 3 ways to stop smoking:1.  You can phone your local NHSStop Smoking Service.2.  You can join the SmokefreeTogether Programme.3.  You can take stop smokingmedicines like NicotineReplacement Therapy.The next few pages tell you moreabout these 3 ways to stop smoking.RememberLocal NHS Stop Smoking Services are free. Butif you usually pay for medicine your doctor saysyou should take, you might have to pay for stopsmoking medicines too.7

Stop smoking with yourlocal NHS Stop SmokingServiceNHS Stop Smoking Services are free.They are all over England, so therewill be one near to where you live.You can talk to one adviser, oryou can be part of a group whereyou are all trying to stop smokingtogether.Your adviser is someone who is anexpert in helping people to stopsmoking. He or she can make a planwith you to help you stop too.Your adviser can tell you about thedifferent stop smoking medicinesand the one that is best for you.8

Your adviser also has a machine tomeasure carbon monoxide in yourblood. (Carbon monoxide is oneof the bad chemicals in your bodybecause of smoking. The machineshows how the carbon monoxidegets less when you stop smoking.)You can find out more about step 3 of the 4-step Planneron pages 24 and 25 of this booklet.Stop smoking with theSmokefree TogetherProgrammeThe Smokefree Together Programmehelps people to stop smoking. Itis run by people who have alreadystopped smoking and by healthworkers.To help you through the difficulttimes, the Smokefree TogetherProgramme will:give you free information9

phone yousend you text messages andemails when you most needthem.The Smokefree Together Programmecan also help you to stay stoppedfor good after you have stoppedsmoking.You can find out more about step 3 of the 4-step Planneron pages 24 and 25 of this booklet.10

Stop smoking with somehelp from stop smokingmedicinesNicotine is the chemical in tobaccothat makes it hard to stop smoking.Nicotine Replacement Therapyis a way your body can get somenicotine without you smoking. It canhelp you get through the first fewweeks when you stop smoking.Before you start to take any sortof Nicotine Replacement Therapy,always ask your doctor, yourNHS Stop Smoking adviser or yourpharmacist which one would be bestfor you.You can get Nicotine ReplacementTherapy in these ways:Nicotine gum is a gum that youchew instead of smoking a cigarette.Microtabs are small tablets that youput under your tongue where theydissolve slowly.11

Lozenges are like a sweet that yousuck slowly.Nicotine patches are like a stickingplaster that you wear on your skin.You can wear a 16-hour patch tolast the day. But you can wear a24-hour patch if you usually get upfor a cigarette in the night.Inhalators are like plastic cigarettesthat you can puff on. Inhalators aregood for people who miss putting acigarette in their mouth.Nicotine nasal spray is thestrongest sort of NicotineReplacement Therapy. You spray itinto your nose.12

There are also other treatments thatyou can only get from your doctor.Champix (varenicline) and Zyban(bupropion hydrochloride) couldhelp you. You can find out moreabout these by phoning the NHSSmokefree Helpline on0800 169 0 169.You can find out more about step 3 of the 4-step Planneron pages 24 and 25 of this booklet.www.nhs.uk/smokefreePhone the NHS Smokefree Helpline on0800 169 0 169. Or visitwww.nhs.uk/smokefree orwww.facebook.com/nhssmokefree13

Step 4: S top smoking forgoodIf you start smoking again, do notworry. Each time you try to stopyou learn more about how to do it.This will help you next time you tryto stop.If you start smoking again, go backto the start of this booklet andtry again. Remember, NHS StopSmoking Services will always bethere. They will be happy to helpyou again.“It’s so much easier since I quit.”Your guide to stoppingsmoking for goodEasy read14

It often takes a few goes to stopsmoking.You can find out more about step 4 of the 4-step Planneron pages 26 to 30 of this booklet.www.nhs.uk/smokefreePhone the NHS Smokefree Helpline on0800 169 0 169. Or visitwww.nhs.uk/smokefree orwww.facebook.com/nhssmokefree15

Your 4-step PlannerThis 4-step Planner belongs to:Name:It’s best to use a biro, as other penscan smudge.This part of the booklet is your own4-step Planner. It is filled with usefulquestions to help you on your wayto stop smoking.You may want to have someone tohelp you when you fill in your 4-stepPlanner.Step 1: Think about stoppingsmoking16

Step 2: Get ready to stopsmokingStep 3: Stop smokingStep 4: Stop smoking for goodYou are already on step 1.17

Step 1Think about stopping smokingIt will help you if you make a plan and keep a noteof how you get on.Write down your reasons to stop smoking if you like.It may also help you if you answer these questions:How much money do you spendon smoking?In 1 weekThere are 52 weeks in 1 year,so you spend 52 times thisamount in a whole year.18

Write down some things you wouldlike to do with the money you save.19

Why did you start smoking?Tick the reasons you agree with.To look olderTo be coolTo copy friends or familyTo feel grown upTo be toughJust to try itJust felt like itAny other reasons?Do you think these are good reasons to keep smoking?NoYesIf the answer is No, keep on reading this booklet.If the answer is Yes, you are not ready to stop smoking yet. Look at thisbooklet again when you feel you really do want to stop smoking.20

When do you most want to smoke?When you wake upOn the phoneHaving a drinkWatching TVAfter a mealWith friends or familyReading the paperAny other times?It is important to know when you most want to smoke.Then you can try to avoid the times and places when youare most likely to smoke.21

Step 2Get ready to stop smokingNow you have decided to stop you needto get ready.Here are some ideas to help you get ready to stop:Get ready Choose a date to stop when youthink you will not have any stress. Throw away all your cigarettes,matches and lighters. Do not drink alcohol while youare trying to stop smoking.22

Get help Talk to family and friends. Stop smoking with a friend. Talk to your local NHS StopSmoking Service.www.nhs.uk/smokefreePhone the NHS Smokefree Helpline on0800 169 0 169. Or visitwww.nhs.uk/smokefree orwww.facebook.com/nhssmokefree23

Step 3Stop smokingThe day you stop smoking willmake your life better.Remember: You want to stop smoking. You will be more healthy. You will have more money.24

Do not give in and have‘just one cigarette’. You can useNicotine Replacement Therapyor Zyban or Champix to helpyou (see pages 11 to 13).www.nhs.uk/smokefreePhone the NHS Smokefree Helpline on0800 169 0 169. Or visitwww.nhs.uk/smokefree orwww.facebook.com/nhssmokefree25

Step 4Stop smoking for goodNow you have stopped smokingyou want to stay stopped.The first few days are the worst. If you want to smokedo not give in.Here are some tips to help you: Keep busy. Take a few slow breaths. Go for a walk.26

Go into another room. void places whereAother people smoke. Drink some water or fruit juice. Talk to a friend about it.27

L ook at your list of reasons forwhy you want to stop smokingon page 18 of this booklet. se Nicotine Replacement TherapyUor Zyban or Champix(see pages 11 to 13).You may find you do not feel verywell when you first stop smoking.This is your body getting used tonot having nicotine.Do not worry. These feelingswill go soon.Remember: as anon-smoker you willfeel less stressed.28

You might:What will help:Really want a cigaretteLook at the tips onpages 26 to 28Cough more than usualHave a warm drinkFeel hungryEat fruit andvegetables, anddrink more waterHave trouble sleepingDrink less coffeeand tea and takeplenty of exerciseFeel dizzyThis should go ina day or two29

You might:What will help:Want to go to thetoilet more often orless oftenEat fruit andvegetables, anddrink more waterFeel moodyTell your familyand friends andask them to helpyou get throughthe bad timesPut on weightTry to eathealthier food.Do not eattoo muchYou can also takeNicotine Replacement Therapyor Zyban or Champix to help yourbody stop needing cigarettes(see pages 11 to 13).Remember: the longer you can go without acigarette, the easier it will be to stop for ever.30