Rapid Antigen Tests

Category: Quit Smoking

Quitting Smoking Tips

First of all, write down all the reasons you want to stop

For the sake of your family? To save money? Improve your health? The reasons will quickly add up. Keep this list somewhere handy as a reminder if you are tempted to have a cigarette.

Set a quit date

Pick a date that doesn’t clash with anything stressful .. and stick to it. 

Tell everyone that you are giving up smoking

Ask friends and family to be supportive and not to smoke around you. Wherever possible, try to get them to quit at the same time. A team effort may be easier than going it alone.

Throw away anything to do with smoking

All cigarettes, matches, ashtrays, lighters .. remove from your home, workplace, and car any temptation to smoke.

Keep a diary for the first few days

The hardest part of quitting is the first three or four days, as you go through the toughest nicotine withdrawal stages. Make notes of times and places when the cravings are hardest to deal with. Most smokers will have associated times and places when they always smoked, like after eating or with a drink in the pub. Try to avoid these situations at first .. or simply change your routine, for example, go for a short walk immediately after a meal. If you smoke when you are anxious, try taking a few slow deep breaths of fresh air to relax. Replace negative habits with positive ones!

Drink lots of water

As a general rule, you will always feel better overall by keeping yourself hydrated. Water also helps to flush residual nicotine out of the body and eases some of the nicotine withdrawal symptoms.

Quitting Smoking Tips

Be prepared for withdrawal symptoms and smoker’s cough

When you first stop smoking, your body will react to the sudden absence of nicotine. Withdrawal symptoms, such as mood swings, lack of concentration, fatigue, insomnia, headaches, and increased appetite, tend to peak after 12-24 hours, and then gradually ease over 2-4 weeks. Most people will experience some of these symptoms but very rarely all of them.

Anticipate a cough. It is normal for a ‘smoker’s cough’ to get worse when you first stop smoking, as the airways ‘come back to life. Some people say this makes them feel worse for a while after stopping smoking, and they even consider smoking again. Resist this temptation! The cough will gradually ease and then will go away completely. 

Reward yourself regularly!

Smoking is an expensive habit .. and you’ll soon reap the financial benefits of quitting. Use the money you would have spent on cigarettes on treats .. a new outfit perhaps .. a night on the town .. or book an extra holiday. Go ahead and spoil yourself!

Don’t despair if you fail

Examine the reasons why you felt it was difficult to quit this time. It will make you stronger on your next attempt. Remember .. it’s not unusual to relapse. On average, people who eventually stop smoking have made three or four previous attempts.






Once you’ve quit, do everything you can to stick with it. Remind yourself of the many benefits of being a non-smoker .. and hang in there! 

Why should I stop Smoking?

Health benefits

When your body is smoke-free it can start to repair the damage that has been done by years of smoking.

Going smoke-free is the biggest single thing you can do to improve your health.. and the best news is the health benefits are immediate!   Click here to learn quitting smoking success stories. Smoking is very dangerous for health, it has become more dangerous in this age of pandemic, you can learn more about the COVID-19 virus and its testing at http://smokefreebristol.com/consider-these-insightful-advices-on-covid-and-rapid-antigen-tests/

 Quitting timeline 

  • 20 minutes
    Your blood pressure and pulse rate return to normal.
  • 8 hours
    Nicotine and carbon monoxide levels in blood reduce by half and oxygen levels return to normal.
  • 24 hours
    Carbon monoxide eliminated from your body. Lungs start to clear out mucus and other smoking debris.
  • 48 hours
    Congratulations! Your body is now nicotine-free. And have you noticed how your sense of taste and smell have improved?
  • 72 hours
    Your breathing becomes easier, bronchial tubes begin to relax and energy levels increase.
  • 2-12 weeks
    Circulation is now improved throughout your body. It’s easier for you to walk and exercise.
  • 3-9 months
    Lung efficiency is up by 5-10%. Breathing problems are fading away. Say goodbye to coughing, shortness of breath and wheezing.
  • 5 years
    Risk of heart attack falls to about half that of a smoker.
  • 10 years
    Your chance of getting lung cancer is now half that of a smoker. Your chance of having a heart attack is now the same as someone who never smoked.

There are over 4,000 chemicals in cigarettes, and 51 of them are known to be carcinogenic. A carcinogen is something that causes cancer.  What cancers are caused by smoking? 

Nicotine withdrawal symptoms

Physical withdrawal from nicotine is temporary, but it can be uncomfortable while it lasts. Quitter’s flu is a term used to describe this phase of smoking cessation because nicotine withdrawal symptoms often mimic a cold or a mild case of the flu. Understanding what to expect when you quit smoking will help you move through this stage more easily. 

The following list contains commonly reported symptoms of nicotine withdrawal. Most people experience some of these, but rarely all of them. Each person goes through this phase of recovery from nicotine addiction a little differently. But for most people, these discomforts are short-lived. 

  • Cravings to smoke
  • Irritable, cranky
  • Insomnia
  • Fatigue
  • Inability to concentrate
  • Headache
  • Cough
  • Sore throat
  • Constipation, gas, stomach pain
  • Dry mouth
  • Sore tongue and/or gums

 Check with your doctor if you’re concerned about a physical reaction you’re having to smoke cessation, or if nicotine withdrawal symptoms persist.

Where I can find support for Quitting Smoking

1:1 appointments

@Symes Centre, Peterson Avenue, Hartcliffe BS13 0BE: Tuesdays 11:00am-2:00pm

City Centre, Upper Maudlin Street, BRI, Room 3 Respiratory Department UHB: Wednesdays 1:00 pm-3:00 pm 

Southmead Hospital (Privacy & Dignity Room opposite main reception): Wednesdays 12:00 pm-2:00 pm

Shirehampton Health Centre, Pembroke Road, BS11 9SB: Thursdays 1:30 pm-4:30 pm

Knowle West Healthy Living Zone, Downton Road, BS4 1WH: Tuesdays 9:30 am-12:00 pm (0117 377 2255)


Pregnancy support sesssions

Home visits in Knowle: Thursdays 9:00 am-5:00 pm

Home visits in Lawrence Weston, Avonmouth, Southmead, Henbury & Lockleaze: Tuesdays 11:00 am-5:00 pm 

Pregnancy clinic @ Shirehampton Health Centre, Pembroke Road BS11 9SB: Thursdays 1:30 pm-4:30 pm

learn more about quitting smoking at http://smokefreebristol.com/where-i-can-find-support-for-quitting-smoking/


Where I can find support for Quitting Smoking

Community groups 

Closed groups (8 weekly sessions):

No closed groups at present

Rolling groups:

(ongoing weekly support sessions – join any time – on the first visit arrive 15 mins early for brief 1:1)

Mondays: Fishponds Primary Care Centre, Beechwood Road, BS16 3TD: 5:30pm-6:30pm:

Mondays: Horfield Leisure Centre, Dorian Road BS7 0XW: 5:30pm-6:30pm 

Wednesdays: Bedminster Library, Bedminster Parade BS3 4AQ: 5:30pm-6:30pm


1:1 appointments with GP/dental practice practitioners

Call the GP/dental practice where you are registered and book an appointment with the stop smoking practitioner.

If there is a waiting list, call Smokefree Bristol at 0117 922 2255.


1:1 appointments with pharmacy practitioners 

 Bristol NorthCall to book
Lloyds PharmacyWhiteladies Medical Centre, Whatley Road, Clifton0117 974 1348
Boots the Chemist66 Queens Road, Clifton0117 926 4083
Boots the ChemistClifton Down Shopping Centre0117 974 2896
Lloyds Pharmacy165 Crow Lane, Henbury0117 950 1848
Willow Tree Pharmacy1 Trevelyan Walk, Henbury0117 950 8975
Boots the Chemist55 Henleaze Road, Henleaze0117 962 4460
Co-op PharmacyHorfield Health Centre, Horfield0117 979 2569
Ashgrove Pharmacy97-99 Ashley Down Road, Horfield0117 924 8510
Lloyds Pharmacy62 Ridingleaze, Lawrence Weston0117 982 3507
Jhoots Pharmacy3 Gainsborough Square, Lockleaze0117 951 5197
Boots the Chemist39 High Street, Shirehampton0117 982 3543
Lloyds PharmacyShirehampton Health Centre0117 982 3134
Southmead Pharmacy5 Arnside Road, Southmead0117 950 7711
Lloyds Pharmacy6 Arnside Road, Southmead0117 950 8008
Lloyds PharmacyGreenway Centre, Doncaster Road, Southmead0117 950 8494
Stapleton Pharmacy5 Frome Valley Road, Stapleton0117 958 5895
Jhoots Pharmacy3 Druid Hill, Stoke Bishop0117 968 8530
Lloyds PharmacyWestbury Hill, Westbury-on-Trym0117 962 3415
Lloyds Pharmacy1-3 Carlton Court, Canford Lane, Westbury-on-Trym0117 950 7054
Lloyds Pharmacy2 Charlcombe Court, Stoke Lane, Westbury-on-Trym0117 962 8986
 Bristol Inner City & EastCall to book
Superdrug39-43 Broadmead0117 929 4375
Boots the Chemist59 Broadmead0117 929 3631
Boots the Chemist19-20 St Augustine’s Parade City Centre0117 927 6311
Lloyds PharmacyLawrence Hill Health Centre, Hassell Drive, Easton0117 955 7705
Bhogal Chemist79-81 St Mark’s Road, Easton0117 951 4398
Day & Night Chemist192 Stapleton Road, Easton0117 329 0672
Boots the ChemistUnit E, Eastgate Retail Park, Eastville0117 952 2413
Jhoots Pharmacy165 Fishponds Road, Eastville0117 951 0846
Tesco PharmacyInstore, Eastgate Centre, Eastville0117 951 1156
Co-op Pharmacy306 Lodge Causeway, Fishponds0117 965 8446
Lloyds Pharmacy782 Fishponds Road, Fishponds0117 965 2718
Old School PharmacyOld School Surgery, Manor Road, Fishponds0117 965 1114
Morrisons Pharmacy688-712 Fishponds Road, Fishponds0117 965 3014
Co-op Pharmacy143 St Michael’s Hill, Kingsdown0117 973 1473
Co-op Pharmacy22A Lodgeside Avenue, Kingswood0117 947 6766
Lloyds Pharmacy64 Bath Buildings, Montpelier0117 924 0222
Lloyds Pharmacy235-237 Church Road, Redfield0117 954 2228
Lloyds PharmacyAir Balloon Surgery, Kenn Road, St George0117 955 5549
Lloyds Pharmacy51 Clouds Hill Road, St George0117 955 8544
Stapleton Pharmacy5 Frome Valley Road, Stapleton0117 958 5895
Stokes Croft Pharmacy40 Stokes Croft, Stokes Croft0117 942 6941
 Bristol SouthCall to book
Sainsbury’s Pharmacy111 Winterstoke Road, Ashton Gate0117 953 7273
ASDA PharmacyEast Street, Bedminster0117 923 1563
Bedminster Pharmacy4-6 Canon Street, Bedminster0117 985 3388
Boots the Chemist94-96 East Street, Bedminster0117 963 1039
Lloyds Pharmacy172 St John’s Lane, Bedminster0117 966 1230
Lloyds PharmacyBedminster Family Practice, Regent Road, Bedminster0117 963 9468
Lloyds Pharmacy99 Bishopsworth Road, Bedminster Down0117 966 9402
Lloyds Pharmacy33 Sandy Park Road, Brislington0117 977 7235
Kathleen James3A-4A St Peter’s Rise, Bishopsworth0117 964 3496
Lloyds Pharmacy137 Church Road, Bishopsworth0117 964 7567
Boots the ChemistUnit 5, Symes Avenue, Hartcliffe0117 964 1232
Boots the ChemistThe Junction, Imperial Park, Hartcliffe0117 964 2197
Lloyds PharmacyWilliam Budd Health Centre, Knowle0117 966 3632
Silverman Chemist180A Wells Road, Knowle0117 977 6743
Lloyds PharmacyBroadwalk, 335 Wells Road, Knowle0117 971 7445
SuperdrugBroadwalk, 341 Wells Road, Knowle0117 971 4947
Jhoots Pharmacy5 Avon Village, St Anne’s0117 977 1987
Boots the ChemistAvonmeads Retail Park, St Philip’s0117 972 8056
Lloyds Pharmacy74-76 Hollway Road, Stockwood01275 833 682
Stockwood Pharmacy78 Hollway Road, Stockwood01275 835 322
Lloyds PharmacyWhitchurch Health Centre, Armada Road01275 839 865
Lloyds Pharmacy94 Queen’s Road, Withywood0117 964 3707

Quitting Smoking Success Stories

They’ve quit!

Most people who smoke wish they didn’t. Simple as that. We have supported some truly inspirational people through the Smokefree Bristol service.

They’ve done it .. so can you ! 

 ‘A dose of tough love worked wonders for me’

Click to read David’s story 

‘I’m enjoying a new lease of life’

Click to read Paul’s story 

‘I’m smokefree and hitting the high notes again!’

Click to read Harry’s story 

‘Money stays in my pocket for longer now!’

Click to read Phil’s story 

Wajid, smokefree after attending a group

‘Always attend the sessions, be patient with the product you use, have a positive attitude to giving up, and change your smoking habits one by one.’ You can find quitting smoking support at http://smokefreebristol.com/where-i-can-find-support-for-quitting-smoking/

Deirdre, smoked for 35 years

‘The best things about the group were the benefit of sharing your experiences of stopping smoking and the advice from the very experienced advisor.’

Philip, smoked for 40 years

‘Medication is excellent but the biggest benefit is the experience and support of others in the group using the same. The advisor was good at balancing discussions and giving advice.’

Danny, smoked for over 20 years

‘Using this service was a great help and quitting was so much easier with the support of the advisor and group members. I would highly recommend the service.’

© 2022 Smoke Free Lungs

Theme by Anders NorenUp ↑