Today is National No Smoking Day, a good time to start your journey towards a healthier, smoke-free life, if you’ve been considering making a change.

Jane*, aged 43, has been kind enough to share her story with us, in the hope that it will inspire others.

*Name has been changed.

---

When Jane first reached out to our Stop Smoking Service, she was determined to make meaningful changes – not just to quit smoking, but to improve her overall wellbeing. At 43, with long‑term conditions including fibromyalgia, osteoporosis, and spondylitis, her everyday life was often dominated by chronic pain and limited mobility. But Jane was ready for a positive shift.

With the help of Stop Smoking Advisor Rachael and a lot of determination, Jane was able to take a series of small steps that added up to something life‑changing.

Getting started: setting goals

Jane came to Rachael with two clear aims: to quit smoking and stay quit, and to lose weight and adopt healthier habits to reduce pressure on her joints.

She had smoked around 10 cigarettes a day since she was 18 and had only managed to quit previously during her pregnancies. This time needed to be different – she wanted long-term sustainable change to support her with her health challenges.

Because Jane experiences severe flare‑ups and fatigue, Rachael wanted her to focus on realistic, manageable adjustments. Together they explored:

• Gradually reducing the number of cigarettes smoked each day by setting a daily limit and sticking to it
• Using a breathlace (a non-nicotine tool designed to help users quit smoking by mimicking the hand-to-mouth action and encouraging deep, controlled breathing)
• Reshaping her routine by creating a to do list of small tasks to tick off to replace going into the garden for a cigarette
• Increasing water intake to support wellbeing
• Using vaping as a transitional tool, with a plan to reduce it over time
• Eatwell guidance and portion awareness to support healthy weight loss
• Creative distraction strategies to break habitual smoking cues
• Jane was already studying online, so she was encouraged to concentrate on her courses as a positive mental focus.

The results: change for the better

Over the following weeks, Jane made steady, impressive progress: She cut down from 8 cigarettes per day to just 4, then transitioned to a vape while continuing to reduce nicotine strength – from 10mg to 6mg. She even began putting her vape away at night and kept it locked in a cupboard at work, only using it during lunch.

Having struggled with chronic sinus issues for years, often needing antibiotics, Jane has also noticed a marked improvement since quitting smoking.  She hasn’t needed any antibiotics recently at all – a change she recognises as a direct improvement in her immune health.

By reducing her intake of sugar and carbohydrates, drinking 2 litres of water each day, and using a newly purchased walking machine, Jane lost over a stone in weight. Even with her spondylitis, she can now walk further without becoming breathless. She has also noticed an improvement in her mood – she has more energy, feels more optimistic, and has an overall sense of achievement.

Jane is now saving around £190 per month, which she’s been putting aside. In her latest update with Rachael, she shared her plans to use the money for a holiday for her and her children. A well-earned reward for all her hard work!