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Self help and online support to quit smoking

Quit4Life can provide a special online support programme, with a simple 5 step guide to help you quit smoking without regularly seeing an adviser face-to-face.

You can choose to access online 'quit kit' resources (please see below), or we can post you quit plans and information to support you.

Once you sign up to our FREE online support programme you will be assigned to a specialist local stop smoking adviser, who will keep in touch and be on hand if you have any additional questions.

Online quit planning

Many of our quitters prefer to quit smoking on their own, with flexible, free information available online 24/7. Here is how to stop smoking in 5 simple steps, using our Quit4Life online support programme:

Step 1: Set a date!

Step 2: Stay motivated
  • Try downloading a FREE quit smoking app, such as NHS Smokefree - a four week plan that puts practical support, encouragement and tailored advice in the palm of your hand 

Step 3: Consider medication
  • Read about the various NRT (Nicotine Replacement Therapy) products available to buy over the counter from your local retailer or pharmacy
  • You may also want to consider switching to vaping to help you quit. We can offer advice about vaping and NRT options, or help you to find a local specialist retailer - simply contact us and we will get back to you


Step 4: Get inspired
  • Follow us on social media for quit tips, motivational posts and success stories about how recent quitters managed to kick the habit. You'll also find details on here about our latest events and courses. Find us on Facebook and Twitter (if you don't have an account, you can access all our latest posts on the Quit4Life homepage)
  • Check out our quit tips to help you handle cravings
  • Sign up to Health Unlocked - a free online health forum full of tips and practical advice from both health professionals and other people who are giving up smoking at the same time
  • Read our Quit4Life blog for inspiring articles about quitting smoking

Step 5: Get extra support


Would you like help to achieve an overall healthier lifestyle, at the same time as stopping smoking? One You (provided by Public Health England) have some fantastic free apps to help you get active, drink less and eat healthily. Whether it's motivating you to achieve 10 minutes of brisk walking per day, an app to help you cut down on drinking, an inspiring healthy recipes app, or even Couch to 5K - find out more and download them here!  

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Quit Kit
Quit4Life QuitKit (contents may vary)

If you’d rather receive self help in a paper version simply fill in your details below and, subject to availability, we will send you the above information in the post. If you do find it hard to quit on your own please do call us to request one to one help from an adviser, either in person or over the phone.

Mandatory field

Self help form
Quit4Life will not pass on your details to any third party. 
By ticking the box below, I confirm that all of the above information is correct and up-to-date, I am a smoker living in Hampshire, and consent to Quit4Life contacting me for follow-up purposes (in line with the Data Protection Act).