How you can have success this Stoptober

From Sober October to Stoptober, millions of people around the nation will be attempting to give up one of their vices next month for at least 28 days to reap the benefits of going smoke or alcohol free.

With October looming, we’re sure self-doubt has started to kick in and you’re starting to wonder if it’s too late to withdraw from the challenge – but don’t fear, we’ve gathered some of our top tips and essentials so you can have a successful smoke-free journey.

Nicotine Replacement Therapy (NRT) products

Typically when people quit smoking, they will use stop smoking treatments (NRT) to help curb those pesky cravings and reduce withdrawal symptoms.

Using a form of NRT can increase people’s chances of quitting smoking from 50% to 60%, so it may be well worth finding out more about the best product for you. We’ve got you covered with our guide here to help you decide which product is right for your quitting journey.

Progress and motivation list

When the going gets tough, having a motivation list to turn to and keep those motivations in mind can really help. Writing can also be a great tool to keep your hands busy and distract yourself from any sneaky smoking thoughts.


Here at Everyone Health, we’re big advocates for swapping screen time for something a little more productive – but phones can prove to be a big help when trying to quit smoking. Having an app or games on your phone are the ultimate distraction tool to keep your head and hands busy. Who knows, you may just get to level 4630 on Candy Crush!

Fruit and veg platters

When you stop smoking, you may find that your appetite suddenly increases. This is a completely normal symptom as nicotine can reduce your appetite. Having some healthy snack platters to pick at can be very helpful when you’re feeling peckish and means you don’t raid your snack cupboards for endless crisps and chocolate bars.

Chewing gum

Giving your mouth something to do can work well to resist those tobacco cravings. Chew on sugar-free gum or munch down on fruit and veg to keep your mouth occupied


Any kind of movement is great at keeping you busy and distracting you from tobacco cravings (and also counts towards your 150 minutes of exercise a week, win-win!).

Whether you prefer to get active by heading for a gym session, getting out for a walk or going for a jog – these can all help to make cravings go away.

Even short bursts of activity like pacing around your house or going up and down the stairs a few times can be great at crushing a craving that suddenly comes on.

We’re sending a BIG good luck to anyone taking on the Stoptober challenge. At Everyone Health Bristol, we provide you with FREE specialist stop smoking support, including Nicotine Replacement Therapy to give you the best chance at quitting for good. To see if we offer a Stop Smoking Service in your area, click here or give us a call on 0333 005 0095.

This has been one of the best times I’ve had, to think that giving up smoking is hard. I found it very easy a lot of it was down to the encouragement from the staff and the environment they create. The best thing I’ve done in years.
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