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Stop Smoking Help

At Esom Pharmacy we can help you with advice, monitoring, products and services if you are looking to stop smoking.

Our Pharmacist is a trained Smoking Cessation Advisor and can help you stop smoking. Sessions can be done on a one-to-one or small group basis by appointment. Stop Smoking programmes can be funded by the NHS, so if you do not pay for prescriptions then you can get 8 weeks of your chosen treatment free of charge.

Ten Steps to Stopping

We know that it is not easy to stop smoking, and we want to give you all the help and support we can. As a guide, here are our top ten steps to stopping successfully: -

1. Make an appointment with your Pharmacy.

This really is the best first step to make. Making an appointment with the Pharmacy is, in effect, making a statement that you want to stop, and want to be given help and support.

2. Write a list of the reasons why you want to stop.

Keep this list with you and refer to it when you are tempted to light up. You may wish to read a separate leaflet in this series called 'Smoking - The Facts'. This gives the reasons why smoking is so harmful and lists the benefits of stopping.

3. Set a date for stopping, and stop completely.

Gradually reducing the number per day works less well. Research has shown that if you smoke less cigarettes than usual, you are likely to smoke more of each cigarette, and nicotine levels remain nearly the same.

4. Tell everyone that you are giving up smoking.

Friends and family often give support and may help you. If appropriate, try to get other household members who smoke, or friends who smoke, to stop smoking at the same time. A 'team' effort may be easier than going it alone.


5. Be prepared for some withdrawal symptoms.

When you stop smoking, you are likely to get symptoms which may include feeling sick, headaches, anxiety, irritability, craving, and just feeling awful. These symptoms are caused by the lack of nicotine that your body has been used to. They tend to peak after 12-24 hours, and then gradually ease over 2-4 weeks.

6. Anticipate a cough.

It is normal for a 'smokers cough' to get worse when you stop smoking. Many people say that this makes them feel worse for a while after stopping smoking and makes them tempted to restart smoking. Resist this temptation! The cough usually gradually eases.

7. Be aware of situations in which you are most likely to want to smoke.

In particular, drinking alcohol is often associated with failing in an attempt to stop smoking. Try changing your routine for the first few weeks.

8.Take one day at a time.

Mark off each successful day on a calendar. Look at it when you feel tempted to smoke, and tell yourself that you don't want to start all over again.

9. Be positive.

You can tell people that you don't smoke. You will smell better. After a few weeks you should feel better, taste your food more, and cough less. You will have more money. Perhaps put away the money you would have spent on cigarettes for treats.

10. Don't despair if you fail.

Examine the reasons why you felt it was more difficult at that particular time. It will make you stronger next time. On average, people who eventually stop smoking have made 3 or 4 previous attempts.