Quit smoking
You can be smoke free
Smoking is the most important cause of preventable ill health and premature mortality in the UK. It is a major risk factor for many diseases, such as lung cancer, chronic obstructive pulmonary disease (COPD) and heart disease.
Becoming smoke free is one of the best things you can do to improve your long-term health.
What's available on the Isle of Man
Quit4You is the Isle of Man's free stop smoking service. We offer expert advice from trained Specialist Stop Smoking Advisors. Thinking of becoming smoke free? Why not give us a try.
The Quit4You stop smoking service is very happy to confirm that we now have in person appointments available at several locations around the island. These are currently offered:
Mondays - Westmoreland Road Health Centre, Douglas
Thursdays - Western Wellbeing Centre, Derby Road, Peel
Fridays - Ramsey Cottage Hospital and Thie Rosien Clinic,Castletown Road, Port Erin
The clinics are by appointment only. You can book to meet with one of our specialist advisors at a clinic convenient to you by calling +44 1624 642404, or emailing quit4you@gov.im.
How can we help you?
We can provide:
- Regular consultations
- Face-to-face clinics around the Island
- Your own personal quit plan with Specialist Stop Smoking Advisors
- Nicotine Replacement Vouchers on prescription
- Quit4Two Pregnancy Service
'I've been smoke free for almost 1 year and it's the best thing I ever did. The support from Quit4You was paramount. They are really on your side, and with you every step of the way. If you're thinking of giving up smoking, just try it! Give them a call.'
– Sean, Quit4You service user
Need a temporary solution?
You may need to reduce or stop smoking unexpectedly due to a hospital stay, for example.
You may be impacted by the DHSC/Manx Care smoke free policy which came into effect on 1 April 2022.
And you just might not feel ready to quit.
Through the Quit4aBit Programme, we can help with full support to get you through this time.
If you are a smoker and are pregnant or planning to be pregnant in the near future
then stopping smoking is one of the best things you can do to look after your health and that of your unborn baby.
Specialist Stop Smoking Advisors are available to provide you with resources and information to quit smoking as soon as possible, giving your baby the best start in life.
Download our pregnancy referral form
For all of the above services, you can get in touch through any of the below methods:
Complete our referral form
Call +44 1624 642404
Email quit4you@gov.im
Leave your details and a member of our team will get back to you to arrange a time for an initial chat.
To find out more about how we process your personal information, view our 'Confidentiality and Consent' section on this page.
Why is it so hard?
A large section of the population have tried to stop smoking, only to find that it’s more than just a physical addiction to nicotine that makes them reach for a cigarette.
This is because while most people start smoking in their teens for social reasons, smoking quickly becomes connected with specific feelings and situations. It is this emotional attachment to cigarettes that can be the most difficult to break.
Understanding the psychological role of smoking can make a big difference to your success at quitting.
'People smoke for different reasons. It is often used as a coping method in difficult times to help manage stress, but it can also be there as a celebratory reward for something good. They key is finding out what your triggers are to help you choose healthier coping mechanisms that work for you as an individual'
– Jackie, Specialist Stop Smoking Advisor
Smoking can be:
- a particular part of your daily life
- your way of dealing with stress and difficult situations
- an aid to concentration and
observation - a reward
- a way to pass the time
- a means of introduction and meeting new friends etc
- a way to feel part of a group
- an effective ‘pause signal’
- a habit
- an enjoyable ritual
- a part of your identity
If you work out what smoking means to you and are aware of your triggers, you can put in place strategies to tackle them when you quit. Read more about the reasons we smoke.
What can make it easier?
Many people try to quit smoking with willpower alone, but it's much easier to go smoke free with the right help. There are lots of support options available:
NHS Quit Smoking app – a free app that offers a 28 day programme with practical support, encouragement, and tailored clinical advice.
There are some great resources for quitting smoking, including self-help tips and other ideas on NHS Better Health – Quit Smoking.
Help with quitting
Preparing to become smoke free. It can be hard to get started. Read NHS 10 self-help tips to stop smoking for some useful ideas to help make it easier.
There are several reasons to quit smoking. What’s yours? Read our 6 reasons to become smoke free in 2023 for some motivation to make 2023 your year to quit.
Looking after yourself
Getting more active can help you quit and improve your mood by releasing good chemicals in your brain. Find out more on our Get Active page.
Watch what you eat but don’t be too hard on yourself. Foods that are as close to their natural state as possible help your body to flush out toxins. Read more about a healthy diet.
Quitting smoking doesn't have to be a stressful experience. In fact releasing yourself from nicotine addiction can reduce your overall stress and improve your wellbeing. Read our tips on coping with stress.
Vaping to quit smoking
Vaping and e-cigarettes can be a particularly helpful way to stop smoking tobacco especially when combined with a specialist face to face support. Although experts say they are not entirely risk free, they are at least 95% less harmful than tobacco. You can read more about vaping and its associated risks in PHE’s report on e-cigarettes and The UK Health Security Agency’s blog on vaping myths.
Also see: Using e-cigarettes to stop smoking - NHS
Vaping in young people
UK evidence shows that vaping in young people is growing, with 15.8% of 11–17-year-olds having tried vaping in 2022, a significant increase compared to 3.8% in 2013. While there is no specific data for the Isle of Man, the assumption is that vaping in young people in the Island is also on the rise.
Smoking is much more harmful than vaping. Tobacco smoke contains carbon monoxide and tar, a sticky soup of around 250 toxic chemicals, 69 of which are known to be carcinogenic, causing disease, disability, and early death.
However, vapes are not harmless and there are public health concerns as to the potential long-term health risks of vaping for our young people.
A draft bill to regulate the sale or supply of vaping devices and products, including prohibiting the sale for people under the age of 18, was consulted upon at the end of 2022. It is being submitted for formal consideration shortly and is expected to come into effect later this year.
This change will undoubtedly have an impact on young people who vape and we are taking steps to ensure resources are available for young people and their guardians to support them.
If you are concerned about a young person who is vaping, read Vaping for parents and carers - ASH
You can also speak to your GP for advice on quitting vaping.
The benefits of becoming smoke free
You already know that quitting smoking is one of the biggest things you can do to improve your health and your lifestyle, but you may not know just how many benefits there are to becoming smoke free. And you don’t have to wait long for the benefits to start once you quit.
'You may already have a reason to quit smoking. It could be for you, your health or for your family. If you still don't feel motivated, have a look at how becoming smoke free can make you look and feel better every day. The benefits start as soon as you reach that first milestone.'
- Susie, Specialist Stop Smoking Advisor
In 20 minutes: Blood pressure and pulse return to normal.
In 8 hours: Nicotine and carbon monoxide levels in the blood are halved, oxygen levels return to normal.
In 24 hours: Carbon monoxide is eliminated from the body and the lungs start to clear out mucus and tar.
In 48 hours: There is no nicotine left in the body. Taste and smell are greatly improved.
In 72 hours: Breathing becomes easier, bronchial tubes begin to relax, energy levels increase.
In 2 to 12 weeks: Circulation improves and exercise can be easier.
In 3 to 9 months: Coughs, wheezing and breathing problems improve.
In 5 years: Risk of heart attack falls to about half compared to a person still smoking.
In 10 years: Risk of lung cancer falls to half that of a smoker. Risk of heart attack falls to the same as someone who has never smoked.
More from our experts
COVID-19 and Smoking – why smokers are at greater risk of serious infection
Quit smoking aids – NRT and other methods available to you through Quit4You
Managing weight gain – a guide for when you quit smoking
Managing triggers – ideas to help with common cigarette triggers
Smoking diary – Download this template to start recording each time you smoke so you can determine the main triggers/habits associated with your smoking.
If you are a healthcare provider, please visit smoke free resources for resources to use in your health setting.
Further information
You’re probably aware that smoking has negative effects on your health. Read more about the health risks of smoking – NHS.UK for you and those around you.
Passive smoking is also a big risk to friends and family members, especially children. Secondhand smoke can increase a non-smoker's risk of getting lung cancer by 24% and the risk of getting heart disease by 25%. Read more about passive smoking-NHS.UK and its risks.
For more information on secondhand smoke and smoke-free policies, visit Action on Smoking and Health
It’s a fact that smoke free spaces help those who want to quit smoking have a better chance of success. The Isle of Man’s ambition is to become smoke free by 2030. This starts with the completion of the Department of Health and Social Care’s (DHSC) smoke-free policy, which makes all DHSC and Manx Care sites completely smoke free on 1 April 2022. Find out more about Smoke Free Isle of Man.
Confidentiality and Consent
Clients registering with the Quit4you service register their contact information for the purpose of receiving advice on smoking cessation. As part of your initial assessment and Quit Plan you may be offered Nicotine Replacement Therapy (NRT), in order to receive this medication we will require your consent to share this information with your registered GP Practice, to add to your patient record.
Any information provided by and about you is processed by the Public Health Directorate, Cabinet Office, Quit4You Smoking Cessation Service. Statistical information reported is anonymised. Information will only be shared without consent if there is an express lawful basis for doing so.
The Quit4You service will only process your personal information on a consent basis. You may withdraw your consent at any time by emailing quit4you@gov.im.
For more details on how the Cabinet office uses and protects your personal information view the Cabinet Office Privacy Notice.
For details on how the Public Health Directorate protects your personal marketing information visit their Marketing Statement.
