How to stop smoking?

Find what is best for you

There isn’t a one-size-fits all way to stop smoking. It’s important that you find what is best for you.
We have a range of FREE support and guidance to help you stop for good.

Refer into Feel Good Suffolk’s Stop Smoking support

Feel Good Suffolk advisor support

Our trained advisers can help you explore what is best for you, keep you motivated, and guide you through all the bends on the road.

Using Vapes to 'Swap to Stop'

Vapes or e-cigarettes are another way that may help you stop smoking.  We have information on vaping on our website and if you refer for support from our Advisors we can refer you to the Swap to Stop scheme where you will be given a free 12 week vape starter kit to get you going.

Nicotine Replacement Therapy (NRT) on Prescription
There are a wide range of nicotine replacement therapies to help you with your cravings and withdrawal.  An advisor will set your NRT on prescription to collect from a pharmacy or send to you in the post.
Allan Carr Stop Smoking sessions
No not the comedian… the stop smoking therapist.
Prescription medication via your GP only

There are some prescription medications available to help you if you decide this is best for you. Unfortunately Feel Good Suffolk Advisors can’t prescribe these for you. You will need to make an appointment with your GP and discuss your options with them.

Downloadable Guide

A downloadable and printable guide with information and tracking support to help you in your journey.

Universal online information
We have lots of information here on our website to help give you the information you need and help you in your journey.

Combine Different Types of Support

While everyone is different and its important to find a way of managing nicotine cravings that works for you.

Many ex-smokers recommend using more than one type of nicotine replacement product.

A patch to give a long slow release of nicotine throughout the day and a faster-acting method, such as gum or lozenges to deal with cravings when they come on.

Desejos e gatilhos


Smoking when bored

Boredom is an emotional trigger, which means that when you get that bored feeling, your brain immediately craves a cigarette. Smoking when bored is often because it’s what we’re used to.  You sit down on the sofa with nothing to do, so you smoke… It becomes a habit.


Smoking and alcohol

Drinking alcohol can weaken your resolve to not smoke. We can help you enjoy a smoke free night out with some handy quit smoking tools that can help you curb your cravings.


Smoking and Stress

Smoking doesn’t help you deal with tension and stressful feelings.  In fact, nicotine addiction can increase your stress levels.  A big part of why you feel stressed is because of nicotine cravings caused by smoking.


Smoking in the morning

Having a cigarette in the morning when you wake up can quickly become part of your everyday routine and make it harder to quit.  People who smoke within an hour or more of waking up are are more likely to develop mouth and lung cancer. 

Fumar Socialmente

Whether it’s a night out or a break at work, social smoking is one of the triggers people struggle with the most.  Being a social smoker might seem harmless, but every cigarette contains thousands of toxic chemicals and tar.


Nicotine and Anxiety

Smoking maybe making you feel anxious.  Nicotine could be impacting on the way you feel and help you deal with your feelings.  Nicotine and anxiety are closely related, and you can get stuck in a vicious cycle of smoking and anxiety. 

Planning for problems

If you know you are going to be tempted to smoke, it is a good idea to have a plan to help you resist the urge.

Little tips for day to day

Use your nicotine replacement therapy products or vape

Concentre-se nos benefícios de parar de fumar

Mantenha-se ocupado para se distrair – experimente um novo hobby

Beba um copo de água ou um gole de suco de laranja
Get some exercise – walking is a great distraction
Keep track of all the money you are saving.

Big tips for social situations

Ask your friends and family to support you in your journey. If they still smoke, they mustn’t offer you one.

Try switching to non-alcoholic drinks and avoid home-drinking or going to places where you used to smoke and drink.

Keep on eye on alcohol intake when you are socialising – it can reduce inhibitions and self-control.

Tips for when you slip

  • If you fall off the wagon, don’t worry.  Just see it as a step back.  The best time to try to quit again is straight away.
  • Don’t finish the rest of the pack before trying to quit again – throw it away.
  • Take a deep breath, drink some water, or go for a walk.
  • Pergunte a si mesmo se você realmente quer ser fumante novamente.
  • Remember why you wanted to stop.
  • Try a different way of stopping, and there is support to do this, contact Feel Good Suffolk.
  • Lembre-se de que você não é fumante.

Nicotine dependency

Nicotine is a stimulant that causes a hormonal release of dopamine in the brain making you feel pleasure and calmness.

When nicotine levels drop, this can cause you to feel agitated, stressed, and restless. To reduce withdrawal symptoms, there are a variety of products which will help reduce cravings and allow you to focus on breaking the habit.

Nicotine causes stress. Nicotine is a stimulant, so you are likely to feel more stressed by continuing to smoke. If you’ve not had a cigarette for a while, you may start to feel irritable and tense – this is because your body is craving a cigarette.

Você sabia?

Many people report feeling less stressed and having an improved mood once they have quit completely.

Nicotine and Dopamine

  • Smoking releases nicotine
  • Nicotine travels quickly into the brain
  • Dopamine is released leading to a short-lived feeling of pleasure and calmness
  • Then the drop in dopamine leads to withdrawal symptoms of irritability and restlessness.
  • Desire for another cigarette. To release more dopamine to relieve symptoms.

Stopping smoking improves your mental health

Dealing with stress when you are quitting smoking can seem hard. So, it’s important to understand that stopping smoking is positive for your mental health. Anxiety, depression, and stress levels are lower.


  • Your quality of life and positive mood will improve.
  • The dosage of some mental health medications can be reduced.

Magnificent 7

Have a plan

Refer to our Feel Good Suffolk Stop Smoking support for help to create a free, personalised quit plan.

Talk Support

Talk to your family and friends about your feelings and your plans to stop smoking.  If you can it’s a good idea to get a quit buddy.  And if you are having a bad day – talk and get support.  Don’t do it alone, ask for help.  You’re three times as likely to quit successfully with help.

Get a good night's sleep

Sleep disturbances are a common side effect of nicotine withdrawal. Lack of sleep can make everything, including quitting smoking, feel so much harder.  Wellbeing Suffolk has a free webinar ‘Improving Your Sleep’ to help you learn how to get the rest you need.


Exercising for 30 minutes a day is a great self-care practice to get endorphins flowing and to boost energy. The NHS have the Couch to 5K app or the Active 10 app to get you started.  Also, check out the Be Active pages of this website for more ideas and support to get you moving.

Reduce caffeine in your diet

Stimulants like caffeine keep you awake, alert and tense. Cut back on your coffee, tea and energy drinks or use caffeine free products instead.

Focus on the moment

When you start to feel anxious, don’t reach for a cigarette. Try practicing some mindfulness to help with stress, anxiety, and low mood. Mindfulness is using our breath to stay calm and in the present moment. Wellbeing Suffolk have a range of webinars and a whole mindfulness course on their website for free with downloadable guided mindful moments to take out and about with you.  

Cut back on alcohol

Alcohol can make you feel anxious and increase the likelihood of smoking when drinking. Give up alcohol completely for a few weeks when you first stop smoking or limit your intake of alcoholic drinks.

Precisa de ajuda para parar de fumar? Encontre suporte local para você

Os conselheiros da Feel Good Suffolk estão lá para oferecer apoio e conselhos sobre como parar de fumar, ter peso saudável e ser mais ativo. Eles irão informá-lo sobre os serviços disponíveis, sobre outras opções que existem na sua área local e comunidade e orientá-lo através da autoajuda on-line.

Eles também podem aconselhá-lo sobre os critérios de elegibilidade para níveis de apoio mais intensivos em relação ao controle de um peso saudável, parar de fumar e ser mais ativo.