Coping mechanisms – Spencer’s story

Spencer joined Smokefree Norfolk for specialist support with stopping smoking for good. During his initial appointment, Spencer received a personalised plan by his Stop Smoking Coach, which introduced him to breathing exercises, coping mechanisms, and how to recognise trigger points.

Smokefree Norfolk is delivered to groups or individuals in person or can be delivered remotely via video or telephone calls by our specialist Stop Smoking Coaches. We offer free nicotine replacement therapy, vape starter kits, and invitations for friends and family to join sessions to support.

“During the first eight weeks I experienced lots of cravings, but I was introduced to box breathing where you breathe in for four seconds, hold for four seconds, and then breathe out for four seconds. I repeated this process about five to six times and found the cravings passed”, said Spencer.

Spencer told us how the weekly goals set with his Coach helped him to get through the journey. He told us: “Becoming active gave me something else to focus on, and over time this became a great distraction. I found this really helped me with the challenges I overcome weekly, socialising with friends who smoked, and even egged me on to join them for one.

“However, like most smokers, it costs a lot of money, so, I found it helpful, putting the money away in a jar that I could see. Every time I would have spent money on cigarettes, I was putting it in the jar instead, and it didn't take long before I could treat myself to something that I wanted.”

Our Stop Smoking Coaches will create a personalised quit plan, with the latest evidenced-based, behavioural change approaches. They will help to make informed decisions about using nicotine replacement products or a vape to help stop smoking and improve health.

“If I could give any advice to someone thinking of joining, I would say that six to eight weeks pass very quickly, but always remember the health benefits you will gain by quitting.”