Helping you stop smoking this Stoptober

Since Stoptober launched in 2012, 824 people in Jersey have taken up the challenge to quit for 28 days during October with 46% still not smoking after four weeks. Evidence shows that not smoking for 28 days significantly increases the chances of giving up for good.

This year, the theme is to encourage smokers to look at what they can start when they quit smoking.

• Quit smoking start breathing. Breathing improves soon after quitting as carbon monoxide levels improve within just a couple of days. Smoking damages the lungs and airways making breathing more difficult. Each cigarette fills the lungs with toxins which harm the immune system and leave smokers more vulnerable to infections.
• Quit smoking start saving. A smoker spending around £9 a day on cigarettes could save around £3276 a year
• Quit smoking start moving. As breathing improves the ability to exercise also improves as oxygen levels increase

Lead Stop Smoking Nurse Specialist, Dr Rhona Reardon, said: “We really encourage people to come forward this year to take part in the Stoptober challenge. Quitting with others can increase the chances of being successful, for example quitting with a partner.

“As well as improving physical health, there is significant evidence that stopping smoking improves mental wellbeing. Evidence shows that following the short-term withdrawal stage of quitting, people have reduced levels of anxiety, depression and stress and increased positive mood compared with those who continue to smoke”.

Stop smoking support is available to all Jersey Islanders and 23 pharmacies offer help and support to quit. There is also a specialist service to support those people who may need more support to quit, including people with physical or mental illness, pregnant women, and those smokers who have struggled to quit.

Click here to find out more about Help2Quit or call 0800 7351155. For further information about Stoptober, click here.

The benefits of stopping smoking:

• After 20 minutes: Pulse rate return to normal.
• After 8 hours: Oxygen levels are recovering and harmful carbon monoxide in the blood is reduced by half. Nicotine and carbon monoxide levels in blood reduce by half and oxygen levels return to normal.
• After 48 hours: Carbon monoxide will be eliminated from the body. Lungs start to clear out mucus and other smoking debris. Ability to taste and smell is greatly improved.
• After 72 hours: Breathing becomes easier. Bronchial tubes begin to relax and energy levels increase.
• After 2-12 weeks: Circulation improves.
• After 3-9 months: Coughs, wheezing and breathing problems improve as lung function increases by up to 10%.
• After 1 year: Risk of heart attack has halved compared to a smoker and research shows that people who have quit for a year are happier than those who continue to smoke
• After 10 years: Risk of death from lung cancer falls to half that of a smoker.
• After 15 years: Risk of a heart attack falls to the same as someone who has never smoked.

Tips for smokers wanting to quit:

• Use the most evidenced-based method to help you stop smoking, i.e. get support and treatment from a stop smoking service
• Choose a date to stop that is likely to be stress-free
• Advise friends and family you’re quitting, so they can encourage and support you
• Don’t be tempted to have even a puff on a cigarette after your quit date otherwise the chance of relapse is high – it’s estimated that 90% of those who have the odd puff will return to smoking
• Avoid being around smoking triggers, such as alcohol and other smokers, and plan ahead for difficult situations
• Remember that withdrawal symptoms such as cravings and feeling irritable will pass provided you don’t have a puff on a cigarette, so find something else to keep yourself busy
• Use a stop smoking medication which is licensed to help you quit
• Treat yourself to something special as a reward for being successful