How to stop smoking

Free, proven support to help you quit now!

Join the thousands of people who have used Smokefree support to help them stop smoking.
Maybe you’ve tried to stop smoking before and it didn’t work, or there are other challenges that are making it difficult for you to stop.We offer free face-to-face support, via a number of community clinic across Sefton, to get to know you and help you succeed in stopping smoking.



Free, proven support to help you quit now!

Join the thousands of people who have used Smokefree support to help them stop smoking.
Our specialist advisors are available to provide free expert advice and guidance on stopping smoking. They can advise on what stop smoking medication is best for you, set up a plan of action and help you address any problems you are facing.

We are available 8.00am – 8:00pm, 7 days a week!



Available treatments to help you stop smoking

Nicotine Gum

Gum is available in three strengths: 2mg, 4mg and 6mg. The 4mg and 6mg gum is most appropriate for smokers who smoke more than 20 cigarettes a day, or who are strongly addicted to nicotine. When you use nicotine gum, the nicotine is absorbed through the lining of your mouth. When you first quit you should be chewing about 1 piece of gum every hour. To release the nicotine from the gum, chew until the taste becomes strong or hot. After this you can rest the gum inside your cheek. Once the taste or heat fades you will need to chew again to release more nicotine. Discard the gum after about an hour.

Gradually you can begin to cut down on the amount of gum you use. Try chewing for shorter periods, using smaller pieces, a lower dose or alternating with a non-nicotine gum.

Is gum right for me?

Gum can be helpful because it provides short bursts of nicotine. However, some people can find the taste unpleasant or dislike having to ‘park’ the gum in their mouth.

Nicotine Patches

Nicotine patches work well for most regular smokers and can be worn round the clock (24 hour patches) or just during the time you are awake (16 hour patches), and they work by releasing nicotine directly into the bloodstream through the skin.

How to use patches

There are two ways to use patches: just during the time you are awake (16 hour patch) or both day and night (24 hour patch). The 24 hour patch may cause some sleep disturbance but is helpful for people who have strong cravings during the early morning.

Patches also come in different strengths. Whichever strength you start on you should aim to gradually reduce the strength over time before stopping the usage of patches completely.

Who should use patches

Patches are useful for those who are concerned about discretion (they can be worn easily beneath clothing) or dislike the taste of the oral products. They release a steady amount of nicotine. They may also cause skin irritation for some people.



These are small tablets containing nicotine which dissolve quickly under your tongue.How to use microtabs

Microtabs are designed to be dissolved under the tongue. Make sure you don’t chew or swallow them – this may cause unwanted side effects.

When you quit you should use one or two tablets every hour for up to three months after you quit. You should then be able to gradually cut back your consumption. Once you are taking one or two tablets a day you should be able to stop completely.

Who should use microtabs

Microtabs can also be used by those who are trying to reduce the number of cigarettes they smoke, as well as those who have quit completely.

Side effects of microtabs

Possible side effects include: hiccups, sore throat, burning sensation in mouth.


Lozenges are placed in the mouth and dissolve slowly to release the nicotine and take about 20-30 minutes to dissolve.

How to use lozenges

Nicotine lozenges work in a similar way to nicotine gum. To release the nicotine from the lozenge, suck until the taste becomes strong or hot. After this you can rest the lozenge inside your cheek – once the taste fades you will need to suck again to release more nicotine. Suck until the lozenge has completely dissolved – each one should last 20 to 30 minutes.

You should use lozenges for about twelve weeks. For the first six weeks you should have one lozenge every one to two hours. You should then reduce your intake to one lozenge every two to four hours, finally reducing to once every four to eight hours in the last two weeks of treatment.

Who should use lozenges

Lozenges are helpful because they provide short bursts of nicotine. Lozenges should not be used by people with mouth ulcers.


Inhalators look like a plastic cigarette. The inhalator releases nicotine vapour which gets absorbed through your mouth and throat. If you miss the ‘hand to mouth’ aspect of smoking, these may suit you.

How to use inhalators

A nicotine inhalator works by releasing nicotine vapour when you suck on it. Inhalers work very quickly so you should reach for your inhaler whenever you feel strong cravings for a cigarette. Each inhalator contains a disposable cartridge which has enough nicotine for around 3 to 4, 20 minute puffing sessions. This equates to around 400 puffs.

You should use the inhalator for a total of twelve weeks. Use between six and twelve cartridges per day for the first eight weeks depending on how many cigarettes you smoke. For the following two weeks reduce this by half, finally stopping the use of the inhalator completely in the last two weeks of treatment.

Who should use inhalators

The advantages of inhalators are that they work much more quickly than gum or lozenges. They can be therefore used directly when you experience cravings for a cigarette. They also feel very similar (because of the motion involved in using them) to a cigarette so become a good replacement – especially for those who miss the ‘hand to mouth’ aspect of smoking.

Nasal Spray

The spray delivers a swift and effective dose of nicotine through the lining of your nose.

How to use nasal spray

You use the nasal spray by releasing one spray into each nostril twice an hour. It should be used no more than five times an hour and no more than forty doses a day. Each dose will give the equivalent nicotine contained in one cigarette. This is the fastest way that nicotine can enter the bloodstream reaching the brain within 10 minutes.

You should use the nasal spray for a total of twelve weeks. Use between one and two doses per hour for the first eight weeks depending on how many cigarettes you smoke. For the following two weeks reduce this by half, finally stopping the use of the nasal spray completely in the last two weeks of treatment.

Who should use nasal spray

The advantages of nasal sprays are that they work much more quickly than gum or lozenges. They can therefore be used directly when you experience cravings for a cigarette – and most closely mimic the rush you get from smoking than any of the other forms of nicotine replacement therapy(NRT).

The nicotine nasal spray is the strongest form of NRT. This can be a very useful and effective form of medication for highly dependent heavy smokers who have difficulty giving up using other methods.

However this method is not suitable for everyone and may cause side-effects such as nose and throat irritation, coughing, and watering eyes.


*Only available to people aged 18 or over Varenicline, also known as Champix works by reducing your craving for a cigarette and by reducing the effects you feel if you do have a cigarette. You set a date to stop smoking, and start taking tablets 1 or 2 weeks before this date. Treatment normally lasts for 12 weeks. Champix is not available if you are pregnant or if you have a pre-existing medical condition.

Champix provision in Sefton has changed, instead of going via your GP eligibility will now be assessed by Smokefree Sefton’s community advisors. If eligible, individuals are referred on to their nearest PGD Pharmacy, to pick up the stop smoking therapy. See below for your nearest PGD Pharmacy.

*As a Pharmacy, if you are interested in providing this service under a PGD, please Contact or Email Us


*Only available to people aged 18 or over.*

^ Prescription only medicationBupropian also known as Zyban is a tablet which helps you to stop smoking. You start taking Zyban one to two weeks before you quit and treatment usually lasts for a couple of months to help you through the withdrawal cravings. It’s only available on prescription and is not available if you are pregnant, or if you have a pre-existing medical conditions – discuss this treatment option with your advisor and/or your GP.

Mouth Spray

This 1mg fresh mint flavour mouth spray gets to work on cravings in 60 seconds. One dispenser contains 150 sprays of 1mg nicotine per spray. Spraying 1-2 sprays of Quickmist into the mouth is equivalent to one cigarette.

How to use

If using for the first time or if you have not used the spray for 2 days, you must first prime the spray pump. Priming: Point the spray away from you and any other adults, children or pets near you. Press the top of the spray with your index finger 3 times until a fine spray appears. Spray into your mouth avoiding the lips and try not to inhale while spraying and not swallow for a few seconds after spraying. If you find the taste too harsh try spraying onto your hand and use your tongue or finger to transfer spray to mouth (more controlled and effective). Use 1-2 sprays every 30 minutes to 1 hour. No more than 4 sprays per hour. Do not exceed 64 sprays per 24 hours.


Support Near You

For support centres in your area, click on the boxes below or enter your postcode to find your nearest support centre:

Southport Library The Atkinson, Lord Street, Southport, UK
Clinic opening times, Saturday 10:15am - 11:45am

Community by Nature 40-42 Hertford Road, Bootle L20 7DH, UK
Clinic opening times, Wednesday 09:00am - 11:00am

Crosby Library Crosby Library, Crosby Road North, Waterloo, Liverpool, UK
Clinic opening times, Monday, Wednesday & Friday 14:00pm - 16:00pm

Ainsdale Centre for Health 164 Sandbrook Road Ainsdale PR8 3RJ
Clinic Opening Times; Tuesday; 13:00pm - 15:00pm

Bootle Library 220 Stanley Road, Bootle, L20 3EN
Clinic opening times, Tuesday, 10am - 12pm, Thursday 10am - 12pm

Churchtown Community Clinic Southport, PR9 7LT
Clinic opening times; Wednesday; 09:00am- 11:00am

Kindfulness Coffee Club 158 Knowsley Road, Bootle L20 4NR
Clinic Opening times; Wednesday 13:00pm - 15:00pm

Life Rooms 23-25 Scarisbrick Avenue Southport PR8 1NW
Clinic opening times; Thursday 13:00pm - 15:00pm

Litherland Town Hall Hatton Hill Road, Litherland, L21 9JN
Clinic opening times; Monday 13:00pm - 15:00pm

May Logan Centre 294 Knowsley Road, Bootle, L20 5DQ
Please see below the times when our clinic's are available; Monday; 9:00am - 12:00pm Tuesday; 13:00pm - 16:30pm Wednesday; 16:00pm - 19:30pm Thursday; 13:00pm - 16:30pm Friday; 09:00am - 12:00pm

Netherton Feelgood Factory Feel Good Factory Magdalen Square Glovers Lane L30 5QW
Clinic Opening times; Thursday; 13:00pm - 15:00pm

Netherton Library Netherton Library Glover’s Lane Netherton L30 3TL
Clinic Opening times; Tuesday 13:00pm - 15:00pm

Southport Centre for Health 44-46 Hoghton Street PR9 0PQ
Clinic Opening times; Tuesday; 17:00pm - 19:00pm Thursday; 17:00pm - 19:00pm Friday; 09:00am - 12:00pm 13:00pm - 16:00pm

Strand Helping Hand Strand Shopping Centre, 73 The Hexagon, Bootle, L20 4SZ
Clinic Opening Times; Monday, 9:30am - 12pm Thursday, 9:30am - 12pm, 13:00pm - 16:00pm Friday, 13:00pm - 16:00pm

Sk Kochhar & Mp Addison Fishlock Chemist 17 Station Road Ainsdale Southport Merseyside PR8 3HN
Pharmacy Support

Southport Pharmacy Group LTD Wooleys Internet Pharmacy 84 Bispham Road PR9 7DF
Pharmacy Support

Grandbydale Ltd Haddens Pharmacy 5 Litherland Road Bootle Merseyside L20 3BY
Pharmacy Support

Boots Uk Limited Boots Pharmacy 66-68 South Road Waterloo Merseyside L22 0LY
Pharmacy Support

Station Pharmacy Ltd Station Pharmacy 24 Station Road Maghull Merseyside L31 3DB
Pharmacy Support

Gorgemead Limited Cohens Chemist 12-13 Marian Square Glovers Lane Netherton, Bootle Merseyside L30 5QA
Pharmacy Support

N Nasr Limited Bridge Road Chemist 54-56 Bridge Road Litherland Liverpool Merseyside L21 6PH
Pharmacy Support

Davey Miss Mary Daveys Chemist 69 Randall Drive Ford Liverpool Merseyside L30 2PB
Pharmacy Support

Gorgemead Limited Cohens Chemist Gordon Youth Centre Durham Avenue, Netherton Bootle Merseyside L30 1RF
Pharmacy Support

Superdrug Stores Plc Superdrug Pharmacy 36-38 The Esplanade New Strand Bootle Merseyside L20 4SP
Pharmacy Support

Boots Uk Limited Boots Pharmacy 138-139 New Strand Bootle Merseyside L20 4SX
Pharmacy Support

Boots Uk Limited Boots Pharmacy 24-26 Liverpool Road Great Crosby Merseyside L23 5SF
Pharmacy Support

Asda Stores Ltd Asda Pharmacy Central 12 Shopping Park Derby Road Southport Merseyside PR9 0TY
Pharmacy Support

Healthy Living Pharmacies Ltd Crossens Pharmacy 164 Rufford Road Crossens Southport Merseyside PR9 8HU
Pharmacy Support

Pharmacy Care Plus Limited St Mark's Pharmacy St Marks Church 42 Derby Road Southport Merseyside PR9 0TZ
Pharmacy Support

Boots Uk Limited Boots Pharmacy Unit3, Central 12 Shopping Pk Derby Road Southport Merseyside PR9 0TQ
Pharmacy Support

B Pharma Ltd Bispham Road Pharmacy 94 Bispham Road Southport Merseyside PR9 7DF
Pharmacy Support

Whitworth Chemists Limited Whitworth Chemists 11 Norwood Avenue Southport Merseyside PR9 7EG
Pharmacy Support

Healthy Living Pharmacies Ltd Fylde Road Pharmacy 117 Fylde Road Marshside Southport Merseyside PR9 9XP
Pharmacy Support

Alternative Support


Solutions 4 Health are proud to announce the release of Bella. Bella is an Artificial Intelligent app you can download from the App Store (and soon Google Play) so you can get the expert support you need to quit smoking for good. Bella is your personal stop smoking coach that has been trained by expert advisors who have helped thousands of people quit smoking. Bella runs on the industry evidence base so you know you are getting help you can trust. Bella will be there for you all the time, whenever you need her, 1am after a difficult day and you want someone to talk to? Need extra motivation during the day? Don’t know how to get started and want some expert guidance? Bella is fully trained to be there with you in these moments.

To quit with Bella is really easy.

Download the app and start talking to Bella. Talk to her in a completely natural way. Advanced artificial intelligence allows for you to have a fluid and human like conversation with Bella.

Answer the questions and talk honestly with Bella. She will use her knowledge to provide you with personalised support. Bella remembers your situations as you describe them to her, so you always get a personalised service.

You can also talk to Bella by pressing and holding the microphone, as well as hearing her talk by pressing and holding a message.

Technology has advanced, and we should now feel the benefits of our progress. Quit with Bella today, and start your journey to becoming smoke free for life!

NHS Smokefree app

The Nhs Smokefree app can help you stop smoking by giving daily support and motivation. If you stay smokefree for the 4-week programme you’re up to 5 times more likely to quit for good.

This app is a great way to help keeping you on track throughout the day, used in combination with the support we offer it is able to help keep you quitting!

Join the thousands who have already quit with our support.

Download from iTunes

Download from Google Play



Smoking Cessation Nation

Join other quitters to stay motivated as you quit smoking. Open the app when have a craving and instead play a game or connect with others. It also shows you how much money you’re saving and how much you’re helping your body by not smoking. You can earn reward badges for your progress if you’re into incentives.

Download from Google Play


E-cigarettes are becoming increasingly popular as an alternative to smoking or as a way to quit smoking. There is an assumption that, as they only contain nicotine, they are less harmful than tobacco. However, e-cigarettes are not regulated which means that you can’t be sure of the ingredients or the amount of nicotine they contain.In Nottinghamshire, health professionals do not support the use of e-cigarettes as a tool to quit smoking. This is due to the lack of regulation and lack of research into their effectiveness in helping people quit. Leading experts are also cautious about e-cigarettes as the harms they can cause are still unknown.

The government has recently banned the sale of e-cigarettes to under-18s. As 80% of adult smokers first started smoking before the age of 20, this hopefully will reduce the likelihood that young people will become smokers.

If you would like more information about e-cigarettes, please contact the Nottinghamshire Stop Smoking Service (telephone 0800 246 1072 or 01865 238 036).

For Frequently asked questions about E-Cigs Click Here