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Smoking – quitting support guide

Information and support to make quitting easier.

Tools and tips to help quit smoking.

Whether you're thinking about quitting, or trying to reduce smoking, this guide helps you explore your options and feel supported in making informed decisions.

Smoking harms your health, even if it feels like it helps in the moment. It gives a short burst of dopamine, a chemical linked to pleasure and focus, which can feel like stress relief in the moment. But this effect is temporary, and as nicotine wears off it can leave you feeling more anxious, low in mood, or craving again.

Over time though, smoking often becomes a routine during exams or personal challenges. Instead of helping, it lowers your energy, affect your mood, disrupt sleep, and damage your overall health.

What can I do now?

Quitting or cutting back smoking can feel like a big step, but you don’t have to do it all at once. Even small changes can have a positive impact on your health, focus, and mood.

Thinking about quitting smoking is a great first step. You don’t need to stop overnight, and it’s okay to take things at your own pace. Making small changes can build your confidence and help you feel more in control.

No matter how long you’ve smoked, quitting benefits your health right away. Quitting smoking can:

  • improve your breathing, energy and overall health
  • save you money
  • boost your focus and fitness
  • help you feel more in control of your habits
  • improve your sense of taste and smell
  • make breathing feel easier as your lungs begin to clear
  • protect your loved ones from second-hand smoke

Making multiple attempts to quit smoking is normal. So even if you’ve tried before, trying again can work and you will see health benefits right away.

Even if you're not ready to stop completely, reducing how much you smoke is still a positive step.

Tips to reduce or quit smoking

Here are some practical tips to help you take control of your smoking or vaping. Try out different approaches and see what fits best with your routine and goals.

Gradual reduction:

  • use a reusable vape so you can lower your nicotine strength over time and set reminders to reduce the level slowly
  • take longer breaks between vaping sessions, use a timer to help you wait before your next vape
  • leave your vape in another room to avoid automatic use, put it out of sight in a drawer or bag
  • change your routines, such as brush your teeth after meals instead of vaping

Stopping in one step:

  • set a quit date and prepare some distractions
  • try simple techniques like sipping water, chewing gum, stretching or using a stress toy
  • practice breathing exercises to help manage cravings, Bath Mind offers a range of wellbeing ideas
  • if you feel at risk of smoking again, it’s safer to return to vaping than to smoke a cigarette, because vaping does not contain the harmful tar and many toxic chemicals found in cigarettes. However, in the long term it can still affect your health and keep you dependent on nicotine.

Swap to Stop

Smokers in Bath and North East Somerset are being encouraged to swap cigarettes for a FREE vape kit offer from the B&NES Stop Smoking Service. The kit contains a reusable vape device, 4 weeks’ worth of e-liquids, spare atomisers and a charger. You’ll also receive support from our trained specialist stop smoking advisors.

Swapping to vaping is substantially less harmful than smoking. It is one of the most effective tools for quitting smoking.

This offer is available to you if are a smoker living, working or registered with a GP in B&NES, aged 18+.

To access this offer, please eh.swaptostopbanes@nhs.net or call the Community Wellbeing Hub on freephone 0300 247 0050.

Using Nicotine Replacement Therapy (NRT)

If you are planning to quit vaping or have recently stopped smoking, using products like patches or gum can help ease withdrawal and cravings. You can switch to NRT instead of vaping or use it alongside a reduction plan.

Support your body and mind

Looking after your overall wellbeing can make quitting or cutting back feel easier. These small changes can help you cope with cravings and feel more balanced.

  • do things you enjoy like walking, dancing, or being creative
  • spend time outdoors and get fresh air whenever you can
  • eat regular, balanced meals to support your energy and mood
  • drink more water to help your body flush out toxins
  • practice mindfulness or breathing exercises to stay calm and focused
  • use distraction techniques like music, puzzles, or talking to a friend
  • get enough rest to help your body and brain recharge

If you’re not in the right frame of mind, like during exams, it’s okay to wait until you are ready to quit smoking or vaping. Just remember and try not to rely on smoking or vaping to cope. Reach out for support with whatever is causing the stress.

Understanding vaping

NHS states that if you smoke, switching to a reusable vape can be a helpful way to reduce harm. Vaping is less harmful than smoking and is often used as a tool to quit cigarettes. You can find out more vaping myths and facts like this on NHS vaping to quit smoking page.

Vaping isn't risk-free and it's best used as a short-term tool to stop smoking. Try to reduce how often you vape and lower the nicotine strength over time. The NHS recommends being smoke-free for at least 12 weeks before trying to stop vaping.

Helpful videos

Helpful apps and tools

  • Smoke Free App is a stop smoking app offering daily quit coaching, progress tracking, motivational tools, and a quitting community. Free 3-month premium access available for B&NES residents aged 18+.
  • NHS quit smoking tool offers support in choosing NRT and help to build a quit plan.
  • Be Well App includes a guided breathing exercise tool to help calm your mind. Also, the Here and now tool for managing stress in the moment. It's great for when you're feeling overwhelmed or trying to manage cravings.

Podcast to listen to

Helpful websites

People you can talk to

Quitting or reducing smoking is easier with support. Research shows that people are three times more likely to quit for good if they get support.

  • Talk to your GP or local stop smoking service. You can also book a free 1:1 appointment or join a group session with a trained adviser through NHS.
  • Everyone Health provides 1:1 and group support for quitting, with free Nicotine Replacement Therapy (NRT) products. To find out more and join the service, call 0300 247 0050 or complete the self referral form.
  • Reach out to Student Support Advice Team for help with stress, anxiety, or any challenges linked to your smoking. You can visit Student Support at 4 West Roper Centre (open Monday to Friday 9am to 5pm) or email studentsupport@bath.ac.uk.

Final thoughts

Quitting smoking or vaping is a journey, and it’s okay to take your time. Whether you're cutting back, switching to vaping or ready to quit for good, support is always available.

This guide was created in partnership with students and Student Support

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