Smoking, alcohol and other risks: choose the change that matters

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Direct local support
If you smoke
If you drink alcohol
Do not stop alcohol suddenly if you may be dependent
Other substances and risks
Choose one honest question
Support works better than shame
Trusted sources and local services

You do not have to tackle every health behaviour at once. If smoking, alcohol, drugs or another risk is affecting you, choose the area where change would bring the most meaningful benefit—and use specialist support rather than relying on willpower alone.

Direct local support

Smoking: One You Plymouth offers free, trained stop-smoking support and accepts self-referrals. Call 01752 437177 or visit One You Plymouth.

Alcohol or drugs: Harbour supports Plymouth adults who want to reduce harm or become alcohol- or drug-free. Self-referral is available. Call 01752 434343 or use the Pathfields support directory.

If you smoke

Stopping smoking is one of the most valuable changes for long-term health. Evidence-based support can include help with triggers, nicotine replacement and stop-smoking medicines. A trained adviser can help you choose an approach, even if you are not ready to set a quit date today.

Some people worry about weight gain after stopping. A small change in weight is possible, but the health benefits of stopping smoking are much greater. Regular meals, movement and specialist stop-smoking support can help without starting an extreme diet at the same time.

If you drink alcohol

There is no completely risk-free level of drinking. UK guidance advises people who drink most weeks not to regularly exceed 14 units a week, to spread drinking over three or more days, and to include drink-free days.

A useful first step is to record what you drink for one ordinary week, including serving size and strength. You might then choose smaller measures, lower-strength drinks, more alcohol-free days or an alternative routine for a regular trigger.

Do not stop alcohol suddenly if you may be dependent

If you experience shaking, sweating, nausea, anxiety or needing a drink to feel normal, stopping suddenly can be dangerous. Contact Harbour, NHS 111 or an appropriate healthcare professional for advice about reducing safely. Call 999 for a seizure, collapse, severe confusion or another emergency.

Other substances and risks

Risk can also include non-prescribed drugs, misused medicines, gambling or behaviours used to cope with stress and difficult feelings. You deserve confidential, non-judgemental support. Plymouth’s community services can help you consider harm reduction as well as stopping.

Choose one honest question

What does this give me in the short term?
What is it costing me in health, money, sleep or relationships?
What change feels possible now: information, tracking, reducing, stopping or contacting support?
Who or what could make that first step easier?

Support works better than shame

Change may take more than one attempt. A lapse is information, not failure. Use the specialist service that matches the issue and begin with a step you are willing to take.