In this article

Alcohol How much is too much? Do you have a drink problem? Useful contacts

Smoking What you gain by quitting How to give up Useful contacts

Drugs Drug highs and lows Do you have a drug problem? Useful contacts

We've all been told not to smoke - the reasons why are simple:

Smoking can kill you and those around you.

Every five minutes a smoker dies from a smoking-related disease.

Smoking doesn't make you big or hard; it causes impotence.

• After 20 minutes - your blood pressure and pulse rate return to normal.
• After eight hours - oxygen levels in your blood return to normal.
• After 24 hours - carbon monoxide levels in your body fall and your lungs start to clear out mucus and other smoking debris.
• After 48 hours - there's no nicotine left in your body and your senses of taste and smell return.
• After 72 hours - breathing becomes easier as your bronchial tubes begin to relax and your energy levels increase.
• Two to 12 weeks later - circulation improves throughout the body, making walking and running a whole lot easier.
• Three to nine weeks later - coughs, wheezing and breathing problems get better as your lung function is increased by up to ten per cent.
• After five years - your risk of heart attack falls to about half that of a smoker.
• Ten years on - your risk of lung cancer falls to half that of a smoker and your risk of heart attack is the same as someone who has never smoked.

• Tell yourself why you want to give up - for your own health, for the health of those around you and/or to save money.
• Set a date to stop smoking.
• Plan how to cope with cravings and withdrawal symptoms. Cravings usually last for about three minutes at a time. Find something to occupy your mind until the craving passes, such as listening to music, reading a book or running on the spot. Withdrawal symptoms such as irritability, mood swings and anxiety last three to four weeks. During this time nicotine replacement therapy, such as patches, gum, tablets, an inhalator or nasal spray, can be helpful.
• Plan how to keep your hands busy. If you miss having the cigarette in your hand then replace it with something else, such as a pocket puzzle.
• Get support from your family, friends and workmates. Let them know that you're trying to give up so they understand why you may be acting differently, and so they don't offer you cigarettes.
• Avoid temptation. If there are times and places where you would usually smoke then avoid them until you're confident that you won't be overcome by temptation. If you smoke after supper, distract yourself by doing the washing up or by going for a walk. If you always smoke down the pub then go somewhere else to meet with your friends.
• Treat yourself! Whatever you do, don't forget to reward yourself regularly for not smoking.

If you don't succeed, then try again. Most people don't do it the first time, but most are successful eventually.

ASH (Action on Smoking and Health)
Information and campaigning on health issues around smoking.
Tel: 020 7739 5902
Website: www.ash.org.uk

QUIT
UK charity that helps people to give up smoking.
Tel: 020 7251 1551
Quitline: 0800 002200
Website: www.quit.org.uk