A comprehensive guide to stop smoking aids

Quitting smoking: Where do I start?

Giving up is a non-linear process. You may experience withdrawal symptoms or be tempted during times of high stress. This is why it’s good to take a patient approach – Stoptober, for example, encourages smoking cessation for 28 days. When planning to quit smoking, consider what long-term strategies might work for you. Relapse is a very real possibility when attempting to quit any addictive substance so it’s important to account for this.  

Your chance of success is five times higher if you can give something up for four weeks. Rather than going completely ‘cold turkey’, it’s best to use nicotine replacement therapy (NRT). Nicotine replacement products are designed to curb cravings by releasing a small amount of nicotine into the body. 

Different types of smoking cessation aid

The addictive substance in cigarettes is nicotine. NRTs work by slowly releasing nicotine to be absorbed into the bloodstream, allowing you to wean off at your own pace. Some products are chews or patches, whereas others mimic the hand-to-mouth action of cigarette smoking. 

Gums 

Nicotine gum is available in 2 different strengths. The 2mg option is ideal for those who smoke fewer than 20 cigarettes daily, whereas the 4mg gum is suitable for smokers on more than 20 cigarettes a day. When you chew, nicotine is absorbed through the gums and into the bloodstream. 

Lozenges 

Flavoured nicotine lozenges can work well for people who crave a cigarette within 30 minutes of waking up. They are available in different strengths like nicotine gum and dissolve on the tongue for a slow nicotine release.  

Mouth and nasal sprays 

Nicotine nasal and mouth sprays work for both light and heavy smokers. They provide quick relief with a flavoured burst, allowing nicotine to enter the bloodstream through the inner lining of your mouth or the nasal passages. 

Inhalators 

A nicotine inhalator mimics the hand-to-mouth action of smoking. Not only does it allow nicotine to dissolve into the bloodstream; it also provides the familiar feeling of smoking a cigarette, but without the harmful chemicals found in cigarettes such as carbon monoxide. 

Patches 

A nicotine patch can be worn for 16 or 24 hours, and releases doses of nicotine throughout the day. This is ideal for those who don’t like chewing gum or using hand-to-mouth ‘vaping’ products. If you smoke more than 10 cigarettes per day, patches can help you wean off. They come in varying strengths to support a gradual reduction in nicotine intake.  

If you’re a heavy smoker, NRT products can help you gradually reduce your physical dependence on nicotine by switching to lower doses as you progress along your quitting journey.  

Why stop smoking today?

The health benefits of stopping smoking include easier breathing, better circulation, and reduced risk of heart disease and lung cancer. Stopping smoking also has a positive ripple effect on the health of family members, with second-hand smoke inhalation (known as passive smoking) posing an increased risk to heart and lung health. It can also aggravate symptoms of asthma and allergies in both adults and children.  

Stopping smoking will undoubtedly offer financial benefits too, with those smoking 10 cigarettes per day saving over £2,300 per year, or more than £190 every month (figures based on the 2022 average £12.61 cost of a packet of 20 cigarettes). 

Remember, you can take quitting at your own pace – and it doesn’t always have to be NRT. Other options to help you transition include e-cigarettes, which are recognised by the NHS as a first step for some to stop smoking. These still contain nicotine but fewer chemicals than traditional cigarettes. 

Above all, quitting smoking requires determination and willpower. Thankfully, you’re not alone. There are hundreds of resources available online, including at Smokefree.gov and the NHS tracking apps. You can also find more information in local pharmacies and doctors’ surgeries.  

Tips for creating new, healthy habits

When it comes to planning a sustainable, smoke-free future, creating a routine that best suits you is key. Different methods work for different people, and it's essential to find the strategy that aligns with your lifestyle and preferences. Here are a few recommendations you might want to consider when creating your own tailored ‘stop smoking toolkit’.  

• Seek support from your local stop smoking service 

• Tell people you’re quitting and encourage them to help 

• Remind yourself why you’re giving up – health, money, or otherwise 

• Learn your smoking triggers, such as stress, and be aware of them 

• Keep nicotine cravings at bay by staying busy 

• Maintain regular exercise to prevent weight gain 

• Avoid situations where you’ll be exposed to tobacco smoke 

• Use stop-smoking aids according to their strength and your current smoking habits 

Stop smoking aids are available over the counter, but you may wish to speak to a doctor before you start. This is particularly important if you have certain health conditions such as diabetes, cardiovascular disease, or gastrointestinal issues. You should also talk to your doctor or pharmacist if you take regular medication for any pre-existing health conditions. This will enable them to ensure that NRT is the right route for you and suggest a suitable alternative if not.  

Side effects

Remember that any medicine could have side effects, though these are usually mild in anti-smoking products. Nasal sprays may cause minor irritation, while patches may cause mild skin complaints. In some cases, quitters report some dizziness or headaches which can be symptoms of too much nicotine. If you experience these, try a lower dose or increase the time that passes between your NRT products.  

If you want to cut down on your tobacco use, you can get started with free online resources and learn more about your personal habits.  

Explore the different stop smoking aids available to you and start your quitting journey today.