One You Smoke Free

It can be tough to quit smoking. But you don't have to go it alone.

We can help you to quit smoking and be smokefree for life. No lectures, just professional support and help when you need it most, free from the NHS.

Our friendly and professional team offers local Quit Clubs and one-to-one sessions at a time and place to suit most people.

We also offer specialist support to patients in hospital, and free advice to businesses if you want to help your colleagues to go smokefree.

For free advice and support call us now on 0300 123 1220, text ‘quit’ to 87023 or find a local group

Not sure? Read our stop smoking FAQs

How long does it take to get on to a Quit Club?
Depending on your location, it could be anything from one day to a few weeks.

Will I have to quit straight away?
No. Depending on your choice of support it will generally be week 3 or if it is a one-to-one, you will decide when your quit date will be. If you want to take longer, or you want to cut down first, try our ‘Cut Down 2 Quit’ programme and see how it goes.

Do I need to prepare anything before my quit attempt?
Once you have registered we will send you useful tips and information via post, text or email.  If you do not wish to register then please read all of the information available on this site.

Will I receive anything to help with my quit attempt?
Nicotine Replacement Therapy tailored to your individual needs is available for a one-off prescription charge (exemptions apply). Prescription medication is available from your GP (prescription charges may apply). All of the support and advice that you will receive will be absolutely free.

How long is the course?
You will need to come once a week for 7 weeks.

What’s the success rate?
Our success rate is around 55-65%, about ten times higher than ‘going it alone’!

Have the advisors ever smoked before?
Many of our advisors have previously smoked and all of them understand how difficult quitting smoking is.

Can I go with a friend?
Quitting together with friends or partners gives you that extra support and is a very good idea.

Is it like an AA meeting?
No. The courses are informal, friendly and supportive. Most people even find them fun!

If I had a slip up and had a cigarette, would that mean I wouldn’t be able to attend the course anymore?
Of course not.  Many people have a slip before they successfully quit. It is best if you don’t even have a puff to give yourself the best chance of success, but if it does happen we will help you to start afresh.

What happens if I don’t quit after the course?
We would advise you to take a break and come back and try again when you feel ready.

What happens after the course? Do I get anymore support?
If there is a continued need for NRT and or prescription medication we can support you until week 12 of your quit attempt.  There are also drop-ins available if you still feel you need some extra support or you can always give us a call.
Will Nicotine Replacement Therapy affect any medication I am already on?
NRT shouldn’t affect any other medications. However if you have any doubts or queries then contact your GP or Pharmacist.

What happens if I miss a session? Will I have to start again?
No you won’t need to start again, just come along to the next session. If you need any advice or another prescription just call the 0800 number and someone in the office will be able to help.

How much will it cost for me to join?
Our service is completely free, the courses and all the advice and support are free. The only cost will be a one-off prescription charge for the products that you choose. If you don’t usually pay prescription charges, it’s completely free!

Stopping smoking in pregnancy

We’ve got a special NHS team who are dedicated to helping pregnant women and their partners to go smokefree. We have lots of experience of helping pregnant women and their families to quit smoking. No lectures, just straight-forward, honest help, when you need it most.

We can prescribe free patches or gum to help you through the difficult days – these are perfectly safe to use throughout your pregnancy.

Talk to your midwife or just give us a call and we’ll let you know about all the support on offer in your area.

How does smoking affect unborn babies?
When you inhale smoke you also take tar, Carbon Monoxide (CO) a poisonous gas and 4,000 chemicals into your lungs. The CO gets into your blood stream and stops oxygen (up to 20%) from getting in. Oxygen is needed by babies to grow. A lack of oxygen causes many problems. Babies deprived of oxygen will be weaker and less developed. Ask your GP, Midwife or Health Visitor for more details.

I’m already pregnant, isn’t the damage done?
Smoking is harmful at all stages of pregnancy, not just in the first few weeks. The good news is that your baby becomes healthier the moment you stop smoking. Your body starts to recover, CO leaves the blood stream quickly and your baby gets more of the oxygen it needs to grow.

Pregnancy is a great time to give up smoking. Many women do and almost half who stop during pregnancy stay stopped. If you gave up before you became pregnant – congratulations! If you are now thinking of stopping then call us now or get in touch via the contact form below.

FAQ’s on electronic cigarettes

Source – Electronic Cigarettes: A briefing for stop smoking services (NCSCT) January 2016


Is nicotine dangerous?

Nicotine does not cause smoking related disease, such as cancers and heart disease. These are caused by other chemicals found in tobacco smoke. Nicotine is addictive however and it is why people continue to smoke despite knowing about the harmful effects of tobacco. Nicotine in e-cigarettes poses little danger to adult users. In order to prevent accidental poisoning of children, e-cigarettes and liquids should be stored away safely (just as you would with household cleaning products and medicines, including NRT products).


How often should I use an e-cigarette to help me to stop smoking?

As often as you need to help manage nicotine withdrawal and urges to smoke. You will soon discover the best way for you of using your e-cigarette, and find that you’re using it when you feel a need to top-up. It’s not like a cigarette, which you would smoke from start to finish, with an e-cigarette you can sip on it once or twice, and then put it away. If you find you’ve got it in your mouth all the time, you might need to use a stronger e-liquid.


Will e-cigarettes be cheaper for me than smoking?

Yes. Once you have chosen your starter kit then you only need to replace the atomiser (heating coil or ‘head’) for a couple of pounds and purchase your e-liquid which can start at £3.00 for 10 ml. You will notice savings very quickly compared with buying cigarettes.


Is it OK to smoke and vape at the same time?

Yes. There is no evidence that smoking cigarettes and vaping at the same time increases health risks. However, the greatest health benefits are seen when people stop smoking tobacco completely, so quitting smoking should be the goal. Stop smoking services can provide advice and support to help. Some people manage to switch completely to vaping quickly, whilst others take a little time. You may have to try a number of different e-cigarettes and e-liquids before you find the one that enables you to stop smoking completely, but this is quite normal.


Can I use e-cigarettes in places where I cannot smoke?

There is currently no legislation preventing or restricting the use of e-cigarettes. Some places do not allow vaping whilst others do; if there is no signage then you should ask.


What nicotine strength e-liquid should I go for?

How much nicotine you require will depend upon how much nicotine you are getting from your cigarettes. And of course how much nicotine you get from your e-liquid will depend upon the type of e-cigarette that you use and how you use it. As a rough guide, most 20-a-day smokers find that 18mg/ml (1.8%) is sufficient, so you could start with this and see how you get on.


Are e-cigarettes dangerous, do they blow up or catch fire?

As with any rechargeable device, it is important to charge with the correct charger and not to leave an e-cigarette unattended whilst charging. Ensure that you buy from reputable suppliers and avoid generic charging equipment. There have been reported cases of e-cigarettescausing fires at a rate of around two per week in the UK, however this is far less than the number of fires caused by cigarettes.


Will I end up using more nicotine with my e-cigarette and overdosing?

Much the same as with NRT, if you have more nicotine than you are used to then you might feel a little nauseous or lightheaded, both of which pass quickly. If this happens you can just reduce the level of nicotine in the e-liquid that you buy, or use the e-cigarette less. You are in no danger of poisoning yourself and there have been no cases of overdose from inhaling e-liquid.


Are e-cigarettes safer for me than smoking?

Yes. Experts estimate that e-cigarettes are, based on what we know so far, around 95% safer than cigarettes. Smoking is associated with a number of very serious health risks to both the smoker and to others around them. Therefore smokers who switch from smoking tobacco to e-cigarettes substantially reduce a major risk to their health.


Some studies have detected chemicals in e-cigarette vapour that are known to cause health problems. However, these chemicals have been found at very low levels that are unlikely to represent a serious risk to health. When e-cigarettes are used within normal operating levels (e.g. not overheated),there are far fewer harmful chemicals present in their vapour than in tobacco smoke. If the e-liquid is being overheated it tends to produce an acrid, unpleasant taste – you will know if this happens!


I get a bit of a cough when I use my e-cigarette

This isn’t unusual and you may benefit from switching from an e-liquid with a high proportion of propylene glycol to one with more vegetable glycol, which can be more soothing.


Is second hand vapour from e-cigarettes dangerous?

Some studies have found traces of toxicants in second hand vapour, but at such low levels that they do not pose a health risk to bystanders. There is no evidence that second-hand vapour is dangerous to others; however, it helps to be respectful when using e-cigarettes around others, especially non-smokers.


Smokefree business

We can also give free advice to businesses and and deliver quit clubs  within your organisation if you want to help your colleagues to go smokefree.

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