Quit smoking

Most smokers don’t want to smoke – in fact, nearly three-quarters say they want to quit. It can be tough to quit smoking. Nicotine is a powerful and addictive drug, so you will need some willpower.

Many people find the first few weeks difficult, and it can sometimes be a long struggle. But things will get better.

Support for you


Over 25?

Stop Smoking Wales is a free NHS service to help people quit smoking.

You're four times more likely to succeed at quitting for good if you're supported via a programme like Stop Smoking Wales.

They offer one-to-one advice or group sessions as well as being able to advise on which medicines and nicotine replacement therapies (NRT) will help you and make stopping smoking that little bit easier.


Under 25?

Our youth service offers a comprehensive advice service, staffed by fully-trained cessation officers.

Text or Whatsapp: 07453 665220

Twitter: @TheFilterWales

Snapchat: +TheFilterWales

The Filter's website is a huge resource with fact pages on everything to do with smoking, from e-cigarettes to rollies.

Supporting someone to stop smoking?


If you are a professional and want to learn more about helping people quit smoking, you may be interested in our training courses.

If you're looking to support a friend or family member, give Stop Smoking Wales a ring on 08000 852219 and they'll be able to support you both.

Top tips for quitting

  1. Remember your reasons - Everyone has their own reasons to quit, whether it’s for your family, to improve your health, to save money. Write down your reasons so you can refer to them when things get tough
  2. Pick a date - Setting a quit date in advance can help you prepare yourself. Lots of people choose a significant date like the 1st January or their birthday, but any date is a good date. Put it in your diary and start to think of it as a positive day to make a change
  3. Involve friends and family - It can be easier to quit together with a friend or family member. You won’t be around smoke when you see them and you can support each other in your quit attempt
  4. Make a plan for temptations - Do you usually smoke first thing in the morning? Or with your 11am coffee or with a pint in the evening? For the first couple of weeks it can be helpful to avoid certain ‘triggers’ in your life to make it easier to resist smoking
  5. Find something to do - Most cravings only last for about 3 minutes, so have something to do if you do find yourself craving a cigarette. This can be something like chewing gum, knitting or having a healthy snack
  6. Deal with any weight gain worries - Some people do gain weight when they quit smoking. Nicotine alters your appetite and metabolism (the way the body uses energy). There are ways to avoid gaining weight though, such as changing your diet or taking advantage of your healthier lungs by exercising more
  7. Get support - There are plenty of places to get help and support. Your GP or local pharmacy will be able to provide help and advice. If you’re under 25, you can contact The Filter and if you’re over 25, Stop Smoking Wales run regular quit-smoking support sessions all over the country
  8. Get access to free nicotine replacement therapy (NRT) - NRT such as patches or nicotine gum, is available free on prescription from your GP and from some pharmacies. Using NRT can help relieve some of the early cravings, and help you with your quit attempt
  9. Set yourself realistic expectations - No-one ever said it was easy to quit smoking. It will take willpower and it will be a challenge. This is not a reason not to try. Congratulate yourself and remember to feel proud of every smokefree hour and every smokefree day. Soon you’ll be celebrating smokefree months and years. And just think how great that will feel!