Welcome!
Welcome to our winter SmokeFree Hull Newsletter, packed with lots of useful tips, service updates, activities to keep your hands busy, as well as a healthy recipe to support you on your smoke-free journey during Christmas, and the cold winter months.
Happy 5th birthday to SmokeFree Hull!
Our service turned five this year!
We have changed a fair bit since we started our contract, with service model changes, new suppliers and stakeholders, additional staff and resources – but what has never changed is our passion for helping you quit.
During this time, we have managed to help 12,558 people stop smoking in Hull, with our combined approach of stop smoking products and motivational support from our specialist advisors.
We are really proud of our service, and each and every one of our team are dedicated to helping you and the local community live happier and healthier lives by stopping smoking.
The celebrations continue as we have also received an 18-month extension to our contract with Hull City Council, lasting until March 2026, so we can help even more people quit smoking for good.
It’s never too late to quit, join the thousands who have already started their smokefree journey, and get in touch this winter.
For free advice and support, call 01482 977617 or visit our contact page.
Bouncing back after a smoking setback
Everyone's quitting journey has its ups and downs. If you've recently smoked while trying to quit, remember this isn't failure – it's just part of the process. Many successful quitters need multiple attempts before saying goodbye to cigarettes for good. Your commitment to trying is what truly counts.
The festive season can be particularly challenging for those trying to stay smoke-free. If you've had a slip-up over Christmas, remember that holiday stress, social gatherings, and changes in routine can test even the strongest resolve. Rather than viewing it as a failure, use this experience to strengthen your quit strategy by:
- Identifying specific holiday triggers i.e. stress/ family situations.
- Planning smokefree alternatives like nicotine replacement therapy, or a vape, for upcoming celebrations.
- Remembering that the New Year offers a fresh opportunity to recommit to your health goals.
Understanding your triggers
Cravings often stem from specific situations in our daily lives. Environmental triggers might include your favourite pub or spending time with friends who smoke. Emotional triggers like stress, frustration, or even celebrations can spark cravings. Daily routines such as morning coffee or work breaks, and seasonal challenges like holiday gatherings can also test your resolve.
What to do next
Remember, one cigarette doesn't erase your progress. Instead of self-criticism, use this moment as a learning opportunity. Think about what situation led to smoking and how you were feeling at the time. Consider what you could do differently next time. For instance, if stress triggered you to smoke, you might try deep breathing, a brisk walk, or calling a supportive friend next time those feelings arise.
Tips to help you stay smoke-free
1. Get support
Ask for help when you need it from family and friends. You could also join a stop smoking support group, and chat with people who understand what you're going through. Remember to plan for extra help during busy times during the Christmas period.
2. Change your surroundings
Try to avoid places where you used to smoke. Find new spots to hang out where smoking isn't allowed. Start new habits that don't involve cigarettes, like going for a walk after meals instead of having a smoke.
3. Deal with cravings
Keep your stop smoking products with you at all times and use them when you need to. When you really want a cigarette, tell yourself to wait two hours before deciding, this gives the urge time to pass.
4. Stay busy
Find new things to do with your hands and time. Take up a hobby, sort out those jobs you've been putting off, or find fun smokefree activities to do with friends and family at Christmas.
5. Think positively
Focus on what you're gaining, not what you're giving up. Notice how much better you feel, how much money you're saving, and be proud of every day without cigarettes. If you slip up, learn from it and try again.
Remember, each attempt brings you closer to your smoke-free goal. You're learning, growing, and getting stronger with every step forward. If the holiday season has brought challenges, use this experience to strengthen your commitment to staying smokefree. Every time you try to quit, you're building resilience and wisdom that increases your chances of lasting success.
Julie’s story
"My motivation to quit was for my health and finances. The cost was getting ridiculous, at £14 a package, and my health was getting bad as well. I’m 63 years old, and I want to live a long and happy life, and I thought this isn’t going to happen if I carry on smoking.
When I started with the service, I opted to use patches as my stop smoking treatment, and I had no problem using these. I had these for about 6 weeks, and then I went away to visit my daughter, and I forgot to take them with me, I then just forgot all about them altogether which was amazing."
Read about Julie's stop smoking journey, and her advice for others.
Recipe
Staying healthy and smoke-free means more than just stopping smoking. Eating a healthy, balanced diet is an important part of maintaining good health and can help you feel at your best.
Stop Smoking Advisor Mhairi shares her favourite hearty soup to keep your hands busy, and your belly full!
Winter vegetable and lentil soup
It’s a very easy and tasty recipe to enjoy during the festive period, to keep you warm over the winter months, and it’s full of healthy ingredients too!
Serves 2.
- 85g dried red lentils
- 2 carrots diced
- 3 sticks celery sliced
- 2 small leeks diced
- 2 tbsp tomato puree
- 1 tbsp thyme
- 3 large cloves of garlic
- 1 vegetable stock cubes (I use 2 for more flavour)
- Ground coriander
Put all the ingredients into a large pot and pour over 1 and ½ litres of boiling water. Cover and simmer for 30 mins or until the vegetables and lentils are tender. Season to taste. You can serve as it is or blend down for a thicker texture.
That ‘hand to mouth’ action
In addition to the physiological effects of nicotine withdrawal, smoking is also a deeply ingrained habitual behaviour. A big part of the smoking routine is the repeated hand-to-mouth motion of lifting a cigarette. When trying to quit, this habitual aspect can be just as challenging to overcome as the nicotine cravings.
Hand-to-mouth action
To help keep your hands, mind, and mouth occupied during the Christmas holiday season, here are some suggested diversionary activities:
- Read a new book: This keeps your hands and mind engaged in an activity that doesn't involve smoking. Choose a book you've been wanting to read.
- Do a jigsaw puzzle: The repetitive motions of fitting puzzle pieces together can help satisfy the need to keep your hands busy.
- Play board/card games with friends and family: Social games are a great way to stay engaged and distracted. The interaction and competition can take your mind off cravings.
- Play games on your phone: Mobile games provide a quick, handy distraction when a craving hits. Look for brain teasers or casual games to keep your mind active.
- Take deep breaths: Breathing exercises that engage the throat can mimic the sensation of smoking without the nicotine.
- Go for walks or dance: Physical activity gets you up and moving, releasing endorphins that can curb cravings.
- Keep your mouth busy: Chewing gum, sucking on hard candies or ice pops, or snacking on crunchy foods like carrots or nuts can satisfy the oral fixation of smoking.
The key is to have a variety of go-to activities ready, so you can quickly swap in a healthy distraction when a craving strikes over the holidays. Experiment to find which work best for you. With some planning, you can get through this challenging time and emerge closer to becoming smoke-free.
The gift of experience
It’s traditional in many cultures to give gifts at Christmas. This year at SmokeFree Hull, we’re asking you to give a gift with a difference…
Your gift would be to share your experience of becoming smoke-free with SmokeFree Hull and spread the word about how stopping smoking has helped change your life!
You might be thinking that your story isn’t anything out of the ordinary, but that’s exactly what we want – everyday success stories of Hull ex-smokers to inspire others to quit too.
We’re asked regularly by smokers what it’s really like to use our service, and we’d love them to be able to hear this directly from you, our successful SmokeFree clients.
If you’re interested and want to learn more, contact our Marketing Lead Ali Truman: [email protected] for more information.
It might be the most important gift you could give to others this Christmas!
Useful links
We understand the festive period can be hard for some people. For information, wellbeing advice and support, see the following links.
Get in touch
We’d love to hear from you!
The service is continuously adapting and developing, to make sure we’re providing the best service possible.
Your opinion matters to us, so please complete the survey to let us know how we’re doing!