Many people want to stop smoking by themselves. We’re happy to offer as much or as little support as you need.

Top tips

If you want to stop smoking, you can make small changes to your lifestyle which may help you resist the temptation to light up:

  • make a list of reasons to quit
  • make a plan to quit
  • set a quit date
  • ask friends and family to support you
  • think positively
  • identify when you have cravings
  • keep busy
  • try moving or exercising
  • think about your diet
  • change your drinking habits

Swap to Stop – get a free vape kit to help you quit

Swap to Stop is a new scheme open to all smokers (18+) in the South Tees area who want to quit. We’ll provide you with a free vape starter kit and oils tailored to you, to help you swap to a less harmful alternative to cigarettes.

Find out more about Swap to Stop and sign up.

Digital support

We recommend you download the NHS Quit Smoking app to help you quit. With the app you can:

  • track your progress
  • see how much you’re saving
  • get daily support

The app is available on both the Apple App Store and the Google Play Store.


Many people experience unpleasant withdrawal symptoms when they quit smoking. This is a result of suddenly stopping nicotine.

Nicotine releases a feel-good chemical called dopamine in the brain, and when your levels of dopamine drop, you can feel stressed, anxious, and irritated.

Nicotine isn’t dangerous, it doesn’t cause cancer, and outside of cigarettes, it isn’t addictive.

There are a variety of products available including nicotine replacement therapy (NRT) and e-cigarettes, which can provide the nicotine your body requires in a safe and non-addictive way. Other medications such as Champix can also alleviate withdrawal symptoms.

E-cigarettes (or vapes) are currently one of the most popular methods people are choosing to quit smoking. South Tees Stop Smoking Service is e-cigarette-friendly.

Our advisors can offer free advice about all stop smoking medications and vaping.


I give permission for the Stop Smoking Service to store my information and contact me to offer advice, and contact me again after 4 weeks for monitoring purposes.