Build your
Quit Kit

Quitting is tough but so are you. You don’t need to use willpower alone.

When it comes to quitting smoking, there are ways to make it easier. Why not try a combination of free tools such as Nicotine Replacement Therapy, mindfulness videos and apps to find out what works best for you. Exercise can also help you to manage your cravings, as well as improving your physical and mental health. Scroll down to find out more about the different quitting tools, to help decide which ones might be right for you.

Remember, accessing free help from your local stop smoking service, will mean you’re three times more likely to quit than if you try to do it on your own.

Nicotine Replacement Therapy

Nicotine replacement therapy (NRT), such as patches and gum, can help ease the cravings you can experience when you stop smoking. NRT provides a low level of ‘clean’ nicotine, without the tar, carbon monoxide and other poisonous chemicals in tobacco smoke. Evidence shows that using a combination of NRT products can be more effective than using just one. NRT is safe to use during pregnancy and is available for free from your local stop smoking service or pharmacy. Your local stop smoking service or pharmacist can help you find the products that suit you.

Often the best way to use NRT is to combine a longer-lasting product, like a patch, with a faster acting product such as gum or an inhalator, for immediate craving relief. Treatment with NRT usually lasts 8-12 weeks, before you gradually reduce the dose and eventually stop. However, if NRT helps you remain smokefree it can be used for longer.

Tip: If you’re using NRT, keep it close and use it for as long as you need it.

Like with any medication, just remember to keep it out of reach of children.

The different types of Nicotine Replacement Therapy

NRT comes in many different forms and strength. You should start with the nicotine strength that’s right for you and gradually reduce the dose.


Like a plaster and placed directly onto skin, patches release nicotine slowly. If you’re pregnant you should remove patches before going to bed.


Chew slowly until you can taste the nicotine or feel a slight tingle in your mouth, park the gum between your cheek and your gums.


A small device that allows you to draw nicotine vapour into your mouth. Fast acting and something to keep your hands busy.

Mouth Spray

Spray into your cheeks and refrain from swallowing for a few seconds. Fast-acting relief from cravings.


Allow this small tablet to dissolve in your mouth. Try not to chew it!

If you’re pregnant, nicotine replacement products such as patches and gum are the recommended option to help you stop smoking. But if you find using a vape helpful for quitting and staying smokefree, it’s much safer for you and your baby than continuing to smoke. Vapes are only recommended for people wanting to quit smoking. Non-smokers should never start vaping. If you switch to vaping and no longer smoke tobacco then your Midwife will record you as a non-smoker.

Find out more


Mindfulness tools

You may find mindfulness a useful tool to support you in your quit journey (and everyday life). Mindfulness is great for bringing you into the present moment. It can improve your mental wellbeing, help you to de stress and deal with difficult situations and unhelpful thoughts. There are different techniques to try such as meditation, relaxation and colouring in.

Find out more

Stop Smoking and Wellbeing Apps

Free apps can also help you to quit by providing access to information and advice when you need it, track your progress, as well as many other benefits. Click here to find a list of suggested stop smoking and wellbeing apps for you to try.

Exercise can also help you in your quitting journey

For example, exercise can help you manage cravings, relieve stress and anxiety, as well as improving your physical and mental health.
Why not go for a walk or join a local group to meet other mums-to-be or families in your community.
Click here for more exercise tips in pregnancy.