If you smoke, giving up is probably the greatest single step you can take to improve your health.  Smoking is one of the biggest preventable causes of death and illness in the UK.

Giving up smoking is hard, and almost everyone experiences setbacks along the way.  80% of adults in Wales are non-smokers, so it can be done.

You can see success stories from quitters on the Help Me Quit website on the Success Story page.

Click on the links below to listen to individuals experiences of giving up smoking:-

And it’s worth doing.  As soon as you stop smoking, the risks of serious diseases such as lung cancer, heart disease and stroke start going down. You will also save money by stopping smoking.

Would you like to stop smoking?

If Yes then there is free NHS support available for you? Help Me Quit – 0808 223 0706, or text HMQ to 80818.

You will receive free confidential and non-judgemental support, from a friendly stop smoking expert.

This service is available face to face, as an inpatient at Hospital, in the community at either a GP surgery or community venue, and also available at the Pharmacy. The face to face sessions can be by yourself, or together with other smokers, why not join with a friend/ family?

If you have 6 or more colleagues at work who also want to stop smoking, we could come to your place of work, and run a stop smoking programme at work.

There is also an option of telephone support from a stop smoking expert.

You could try it alone, but by getting NHS support it increases your chances of quitting successfully.

If you join the Help Me Quit programme you will receive, smoking medication worth around £250 for free, which will help with your cravings and withdrawal.

Ring the Help Me Quit number for further information and details of your nearest support. Or request a call back:

Book in today and see the health benefits:

  • 8 Hours after quitting - Nicotine and carbon monoxide levels in the blood reduce by half and your oxygen levels return to normal.
  • 24 hours after quitting - Carbon monoxide is eliminated from the body; lungs start to clear out mucus and other smoking debris.
  • 48 hours after quitting - There is no nicotine left in your body and the ability to taste and smell is greatly improved.
  • 72 hours after quitting - Breathing becomes easier. Bronchial tubes begin to relax and your energy levels should start to increase.
  • 2-12 weeks after quitting - Circulation improves. Oxygenated blood is flowing around your body and helping to improve your health.
  • 3-9 months after quitting - Coughs and wheezing improves and how well you can breathe increases by up to 10%.
  • 1 year smokefree - Your risk of a heart attack falls to about half that of a smoker.
  • 10 years smokefree - The risk of getting lung cancer falls to about half that of a smoker.
  • 15 years smokefree - Your risk of a heart attack falls to the same as someone who has never smoked.

Pregnant or Breast feeding ?

Please be assured that the stop smoking expert is non-judgmental, and the staff support many pregnant/breast feeding mothers. You can have an appointment on your own, or join other smokers in a group. During your ante natal appointment you will be asked if you smoke, and if you do smoke, Help Me Quit will contact you, to see if you choose to give up smoking and offer some support.

Hospital inpatient

Our Hospital experts are there to support you when you are admitted into Hospital. They can provide support whilst in Hospital, monitoring your progress, and providing access to free NHS stop smoking medication. They are trained to work with patients that are not always motivated to stop smoking, but require to stop smoking for their health. Also follow up appointments are available after leaving Hospital.

Help me quit is a single brand for stop smoking services in Wales. The best choice a smoker can make to quit smoking.

Use this diary to record how many cigarettes you smoke throughout the week:

Download Smoking Diary

Use our Smoke Free Timeline to discover the health benefits from the moment you stop 

Useful links for help and information to stop smoking 

Wellbeing Podcasts

You can listen to Wellbeing podcasts on the Mental Health website by clicking on the related link, which is on the right hand side of this page.