For the last six months, Break the Habit, our bespoke support programme to help people stop smoking, has reached into communities across Erdington and Sutton Coldfield.

The programme was launched to offer smokers a route to a heathier lifestyle by working with them to adopt lifestyle changes based on their personal circumstances.

Smoking is rarely just about the nicotine; it’s a complex web of habit, psychology and biology. Understanding why you pick up a cigarette is the first step towards finding a way to putting it down. This is why our engagement has focussed on the indvidual.

Based on the countless conversations Break the Habit has initiated so far, here are the five most common reasons people choose to smoke – and some of the viable alternatives our project can support them with to help break the cycle.

Stress

Issue: For many people a cigarette is an escape from stress. The deep breathing associated with smoking mimics established relaxation techniques, although nicotine will eventually increase your heart rate.

Solution: As an alternative people can try box breathing; where you inhale for four seconds, hold, then exhale for four seconds. If you need a physical escape too, a short, brisk walk can provide a natural endorphin rush.

Connection

Issue: Smoking is often a social connector, whether it’s the smoke break at work or lighting up on a night out, it provides a sense of belonging.

Solution: Why not indugle yourself in a fresh air break and go for a walk. Carry a stress ball with you to keep your hands occupied while you chat or simply suggest meeting friends.

Weight

Issue: Nicotine is a known appetite suppressant which leads many people to fear that quitting will lead to weight gain.

Solution: Keep low-calorie snacks on hand, things like carrots, celery or popcorn. These can help satisfy the hand-to-mouth habit without taking in extra calories.

Emotions 

Issue: Boredom, loneliness or anger can trigger a craving. Smoking becomes a way to fill the gap or numb a difficult moment.

Solution: Engage in a micro-hobby like solving a quick crossword or perhaps use a meditation app for a couple of minutes. You could even call a friend. Shifting your mental focus is key to letting the craving pass.

Addiction

Issue: Nicotine is incredibly addictive. It causes the brain to rely on it for dopamine release.

Solution: Speak to a professional about Nicotine Replacement Therapy (NRT) like patches or lozenges. These can help manage withdrawal symptoms while you work on the behavioral side of your habit.

The journey to quitting isn’t about willpower alone; it’s about replacing a negative routine with a helpful one. By identifying your specific triggers, you can build a toolkit that works for your lifestyle.

Witton Lakes Eco Hub delivers a number of activities which are designed to boost wellbeing, relieve stress and encourage social connection. Weekly classes include Tai Chi and Yoga while there are regular bike rides and gardening advice sessions too.

We have also partered with 5 Ways Pharmacy to offer FREE Nicotine Replacement Therapy to support your journey to becoming smoke free.

Practitioner Clare McKay works out of Erdington Wellbeing Hub twice a month to offer residents one-to-one support which can inlude Cognitive Behavioural Therapy. For an appointment with Clare please call 0121 827 6295.

To register for Break the Habit simply click the link HERE  or scan the QR code below. Participants also benefit from a stop smoking pack which includes accessories like a breathing necklace to help you deal with cravings.