Smoking is now thankfully becoming less widespread, but it still remains a leading cause of death and disease in the UK. Around 24% of people smoke in Scotland resulting in 13,500 deaths. 24% of all deaths in Scotland are caused by smoking each year. NHS costs are estimated at £2.7 billion each year, with costs to the wider UK economy of around £2.5 billion in sick leave and productivity.

Quitting is the best thing you’ll ever do.

Stopping smoking can make a drastic improvement to your lifestyle and health in ways you might not expect. Once you stop smoking, some of the benefits are immediate and some are longer-term.

You will save money – the average smoker has 13 cigarettes a day, which works out as 364 cigarettes a month. That’s £141 a month and £1,696 a year that you could be saving by not smoking.

Cost calculation Google:

By giving up

  • Your sense of taste will return and you will enjoy the taste of food more.
  • Your breathing and general fitness will improve.
  • The appearance of your skin and teeth will improve.
  • You’ll be more confident in social situations because you won’t smell of stale smoke anymore.
  • Your fertility levels will improve, along with your chances of having a healthy pregnancy and baby.
  • You will protect the health of those around you by not exposing them to second-hand smoke, however, careful you think you are being.
  • You will reduce the chances of your children suffering from bronchitis, pneumonia, asthma attacks, meningitis and ear infections.

After 20 minutes – Pulse rate returns to normal.

After 8 hours – Nicotine and carbon monoxide levels in blood reduce by more than half and oxygen levels return to normal.

After 48 hours – Carbon monoxide will be eliminated from the body. Lungs start to clear out mucus and other smoking debris. There is no nicotine in the body. Ability to taste and smell is improved.

After 72 hours – Breathing becomes easier. Bronchial tubes begin to relax and energy levels increase.

After 2-12 weeks – Your circulation improves.

After 3-9 months – Coughs, wheezing, and breathing problems improve as lung function increases by up to 10%.

After 1 year – The risk of heart disease is about half compared with a person who is still smoking.

After 10 years – The risk of lung cancer falls to half that of a smoker.

After 15 years – The risk of heart attack falls to the same as someone who has never smoked.

Tips to help you quit

1. Prepare for the day you quit and avoid temptation – choose a quit date that’s unlikely to be stressful and make sure you don’t have any cigarettes, lighters or matches on you. Avoid the pub or other places where people around you might be smoking.

2. Talk to DTR’s Stop Smoking Service Team about stop smoking medicines that can help with nicotine withdrawal symptoms.

3. Remember all the reasons why you’re quitting – You’re Quitting Because:

  • You will be feeling great
  • You will have reduced health risks
  • You will have extra money in your pocket
  • You will have improved breathing and general fitness
  • You will have fresher breath
  • You will have an improved sense of smell and taste
  • You will feel less stress and anxiety
  • You will have cleaner lungs and a stronger heart

4. Cognitive Behavioural Therapy (CBT) and stop smoking medicines are effective treatments in helping you to stop smoking, but everyone has their own way of coping with cravings so here are our top five distractions:

  1. Talk to someone – Call DTR, a friend or relative to get some instant support
  2. Go for a brisk walk this will help clear your head and lungs
  3. Stay busy and keep telling yourself of the benefits of quitting
  4. Drink a glass of water or juice and keep yourself occupied for those crucial few minutes
  5. Change scene – just moving to another room can help, or step outside and get some fresh air

Ready to quit?

You’re up to four times more likely to quit for good with the help of a DTR therapist who can deliver Hypnotherapy, 1-1 or Group Session work. DTR are here for you whenever you need a bit of extra help and support.

Please see website for information on Hypnotherapy.

Last but not least, remember there’s never “just one more” cigarette. You CAN do it!

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