Help Me Quit - support to stop smoking

Quitting smoking can be a struggle but you don’t have to go it alone.

Support is available from All Wales free smoking cessation service Help Me Quit.

They can increase your chances of kicking the habit by up to 300% compared with flying solo.

Ceri Peate, Smoking Cessation Lead in Powys, talked me through the process from initial contact with Help Me Quit to your new, nicotine free life.

Ceri says: ‘The first step can be the hardest but it is easy to make the move in your quitting journey.

“You can access the Help Me Quit programme by calling freephone 0800 085 2219 or using an online form to request a call back. Your GP can also refer you into the service.

"We aim to arrange an assessment within two weeks of the first contact. This can be over the phone or you can meet a smoking cessation advisor in person.”

Ceri works with three Smoking Cessation advisors - Maryanne Price and Kathryn Jones in north Powys and Alex Doran in south Powys - who can arrange to meet with you at a GP surgery.

Ceri continues: “The first meeting usually takes around half an hour. We get to know each other, discuss your smoking history and talk through your free nicotine replacement options.

“There’s a good range and something to suit everyone. You can choose from patches, tablets, gum, spray or inhalators.

“And you set a date within the following three weeks to stop smoking.

“We advise quitting abruptly rather than gradually. You will have your chosen nicotine replacement product ready for the day.”

Help Me Quit is a twelve week programme of free behavioural and emotional support through individual or group meetings that includes nicotine replacement.

 Ceri says: “Ideally you will meet weekly with your smoking cessation advisor for seven weeks in person.

“But if that isn’t convenient, you can arrange a telephone session to chat about your progress.

“Alternatively, you can opt for group support if you live in or around Welshpool and Brecon.

“We can also signpost clients to Silvercloud’s online behavioural health programmes. Some people find their self image module really useful.

Ceri continues: “If you find the nicotine substitute you chose isn’t working for you, no problem. We can always try a different option.”

“Support is flexible, non judgemental and individualised. Everyone is different with their own personal triggers.

“Our clients use their own strengths to support their journey. Creative people might paint or write instead of smoking. If you enjoy planning, you might relish drawing up a quitting strategy.”

For the remaining five weeks of the twelve week programme, nicotine replacement prescriptions are collected from your local pharmacy.

Ceri continues: “Local pharmacies are really supportive and they are generally closer to home and therefore more accessible.

“And you can start to enjoy the health and financial benefits of your smoke-free life.”

What health benefits are there to quitting smoking?

After 20 minutes - your pulse rate starts returning to normal

After 8 Hours - Nicotine and carbon monoxide levels in the blood reduce by half and your oxygen levels return to normal

After 24 hours - your lungs start to clear out mucus and carbon monoxide is eliminated from the body

After 48 hours - There is no nicotine left in your body and your sense of taste and smell improves

After 72 hours - Breathing becomes easier and your energy levels should start to increase.

After 2-12 weeks - your circulation improves benefitting health and wellbeing

1 year smoke free - Your risk of a heart attack falls to about half that of a smoker

What are the financial benefits of quitting smoking?

Stopping smoking benefits your health and your bank balance. If you smoke 20 cigarettes a day, you could save over £3000 by quitting.

The Help Me Quit smoking calculator will help you work out how much money smoking is costing you and how much money you could be saving if you quit.

Smoking calculator


Paul successfully gave up smoking recently with support from Help Me Quit. Listen to his story.

Dementia Action Week 2024

It’s Dementia Action Week 2024 and we spoke to Louise Nicholas, Alzheimer’s Society Cymru Local Services Manager for Powys.

She gave us some practical everyday living tips for anyone caring for a person with dementia.

• Make or buy picture signs for cupboard doors. They can help with finding kitchen items so people can make their own drinks and snacks. They can also help with locating clothing and shoes. Toilet door signs can make navigating the home easier. These simple adaptations can make a huge difference to people, supporting them to maintain their independence by doing everyday tasks for themselves.

• Give some thought to home décor. Dark doormats can appear as holes to a person living with dementia while bold vertical stripes may appear as bars or grills. Small geometrics or flecks can look like something has been spilt or needs to be swept up or picked off and patterned curtains could appear as snakes. Swirling patterns may cause queasiness, especially if the person is taking certain medications.

• Gadgets are available to support people with dementia. A talking watch will clearly state the time and date in a loud clear voice at the touch of a button. For peace of mind when caring for a person with dementia, a wireless floor sensor mat by the bed or at the front door will alert you by remote alarm if they wander in the day or night. A GPS tracker can be discreetly sealed in an insole for shoes or slippers if the person you are supporting is happy for you to do this or it is deemed a safety need that is in their best interest.

• Cognitive books can help people keep their love of reading alive. They are adapted for people who are starting to lose their ability to read and can support engagement and reminiscence. Audiobooks are also great. Reading and listening to a book stimulate the brain differently but both can improve cognition and mental health.

•  Listening to or engaging with music can be great for the wellbeing of people with dementia. It can act as a prompt for reminiscing, calm people if they are showing signs of frustration and help with expressing feelings and ideas. I’ve seen non verbal people with dementia burst into full song. Alzheimer’s Society has an online All Wales Singing for the Brain. Call the Alzheimer’s Society support line for more information (see details below).

Two local advisors work with Louise in Powys. Ruth Hinwood covers South Powys and Derek Gerrard covers North Powys. They can offer ongoing, empowering support, tailored to the needs of the individual.

The team regularly visit support groups across Powys giving attendees the opportunity to chat with an adviser. They can also offer Dementia Awareness sessions for groups and organisations.

For professional or self referral, please use the support lines provided below. Support can also be accessed through the Alzheimer’s Society website along with other information and additional resources

You can contact Louise by email at Louise.Nicholas@alzheimers.org.uk with any direct queries regarding service provision and information in Powys.

Louise is also Local Services Manager for the Welsh Dementia Support Line Team

If you speak Welsh, you can call the Alzheimer’s Society Welsh-speaking support line on 03300 947 400, Monday - Friday from 9.15 - 16.00

If you require support in the evenings or at the weekend, you can call their English-speaking support line on 0333 150 3456, which is available until 8pm some evenings and 10.00 - 16.00 on Saturday and Sunday.

Alzheimer’s Society supports everyone affected by dementia and their carers. Whether you are concerned about possible symptoms and wish to gain advice on what to do next, right through to end of life care, they are there for you again and again and again.

Dementia Voice gives people with lived experience of dementia the opportunity to have their say and influence the work of Alzheimer’s Society to ensure it reflects the needs of people affected by dementia.

This is me - Dyma fi (Cymraeg)

'This is me' is a simple leaflet for anyone receiving professional care who is living with dementia or experiencing delirium or other communication difficulties

Read online/Printable version

The dementia guide (Cymraeg)

The dementia guide is for anyone who has recently been told they have dementia. It can also be useful to the friends and family of someone with a recent diagnosis.

Read online/Printable version

A Day in the Life of a Volunteer Community Driver

John has been volunteering as a community driver with Hay and District Dial-A-Ride for twelve months.

He says: “I moved to Powys from Yorkshire with my wife five years ago to run a local B&B.

“Volunteering is a great way to get involved with the community and get to know people.

“The role is really flexible and fits in around my other commitments.”

John starts his shift by picking up the schedule for the day at the Hay and District Dial-A-Ride office in Castle Street.

Hay and District Dial-A-Ride provides an accessible community transport service for anyone who does not have access to a car or to public transport - young or old - who lives within a nine-mile radius of Hay-on-Wye.

All volunteer community drivers undertake driver training sessions.

John says: “I also completed a full-day first aid training course and an eye-opening half-day training session to become an Alzheimer’s Society Dementia Friend.”

Dementia Friends help raise awareness and understanding, so that people living with dementia can continue to live in the way they want.

Volunteer community drivers can also complete special handling training to support wheelchair users to access the service.

John says: “When I collect the minibus I run through a series of safety checks to make sure it is safe for passengers.

“I’m supplied with a mobile phone so the office can stay in touch and let me know if we have any cancellations or last minute pick-ups.”

First stop is Hay Medical Centre to collect a prescription.

If a member is unable to make the journey themselves, on Tuesdays and Fridays drivers can collect prescriptions from Hay or Talgarth Medical Centres, or a nominated local pharmacy, for home delivery.

Next John heads to a local village to pick-up the first customers of the day.

As he helps passengers onto the minibus with their belongings, they chat and joke.

John says: “One of the most rewarding parts of the role is getting to know regular customers.

“A lot of them have lived in and around Hay-on-Wye all their lives and have a wealth of knowledge about local history.

“I learn something new on every shift.”

A lot of service users have recently given up driving for various reasons. Others live in town but experience health issues meaning they are unable to walk far.

John says: “Without community transport they’d have no way to get out and about and remain independent, especially if their children have moved out of the area.”

We drop our passengers off at the local supermarket to do their weekly shop and go on to our next pick-up.

John says: “By the time I get back to the supermarket, they should be ready to go home.”

You can book community transport for any need – shopping, medical appointments, library, visiting friends or hospital visiting. Formal and informal carers travel for free with Hay & District Dial-A-Ride. 

They also offer free travel every Tuesday for shoppers funded by the Lindenleaf Trust. On the first Friday of the month the bank bus goes to Brecon so members can visit the bank, access facilities and meet friends.

All the passengers that morning agree community transport is brilliant.

Without the service they wouldn’t be able to maintain community connections or an independent lifestyle.

Loneliness and social isolation can impact all aspects of a person's life and has been linked to poor physical and mental health.

With all customers safely dropped off back at their homes and all prescriptions delivered, John returns his paperwork for the day back to the office.

He says: “I genuinely enjoy the role and recommend volunteering as a community driver.”

If you are interested in volunteering with Hay & District Dial-A-Ride, please contact the office by telephone on 01497 821616 or by email at haydialaride@gmail.com

If you are interested in volunteering as a community driver in another part of Powys, contact PAVO Powys Volunteer Centre to learn about opportunities in your area: https://www.pavo.org.uk/about-pavo/contact-us.html

Find out more about Powys Volunteer Centre here.

Hay & District Dial-A-Ride see themselves as more than just a transport service as access to health and community services is a vital part of physical and mental health and wellbeing.

The service is for members only.

Individual membership is £10 per annum and then you pay for each journey you book. Fares start at £2 within Hay.

Community Group Membership is free for local non-profit groups and hire charges start at £25 including a volunteer driver.

Members experiencing financial difficulties can apply to the Hay & District Dial-A-Ride hardship fund to cover membership costs and fares.

Funding

Hay & District Dial-A-Ride is supported by government bodies, charities and businesses, and self generated income including membership subscriptions, fares and local fundraising

They are also supported by the local community and parish councils, and a number of private charitable organisations and trusts.

Wellbeing support for health and social care sector staff, including Third Sector Organisations and volunteers

Sam Powell is Joint Workforce Experience and Wellbeing Manager working out of the Health, Care & Social Care Academy in Bronllys.

The Health, Care & Social Care Academy is part of a Wales-wide initiative to increase local access to education, training and development across the health and social care sector, specifically focusing on the workforce in Powys.

The Academy aims to support the health and social care sector to be among the top choices for people entering or returning to the jobs market in Powys.

Sam took up his post in March 2023. He supports the wellbeing and experience of health and social care sector staff across the Powys partnership, including Third Sector organisations and volunteers.

Sam says: “I contribute to the Joint Workforce Futures Strategic Framework by seeking to improve overall workforce engagement and wellbeing across the Partnership by collating, measuring, and analysing workforce experience data.

“This means we can share best practice across the partnership, helping staff and therefore improving the experience of service users.

“For example, in the summer of 2023, I conducted a Wellbeing Survey across the Partnership,  feeding the results back into the heads of organisations within the Regional Partnership to inform next steps and offering my own recommendations.

 

“In the coming months, I will be working in partnership with the various organisations - with the aim of continuing, creating and delivering wellbeing activities, benefits and resources for staff.”

Sam has also created the RPB Employee Experience Toolkit

“The Toolkit is designed to help individuals and teams explore what is on offer in terms of workplace experience and wellbeing,” he says.

“The kit includes a self-assessment tool for staff and teams at all levels to use to understand and improve their workplace experience. The aim is to prompt discussion about wellbeing, resources, and workplace culture.

“You can also contact me directly to request support using the Toolkit.”

Sam also supports cultural transformation and improved citizenship across the Partnership space.

He says: “I sit on various Wellbeing, Volunteering, Engagement, Community Spaces and Staff Voice groups. 

“And I offer a broad range of activities linked to the development of high-quality, high performing teams - alongside the provision of tailored support to teams identified as needing more dedicated assistance.”

Sam is keen to work with and support all partners, including Third Sector Organisations and volunteers. 

He says: “I am available to join team meetings – large or small - and help organise or run team events.  

“My experience in both teaching and coaching means I can create bespoke sessions.

“At a recent Development Day, I ran a session for PAVO staff where I passed on wellbeing tips and we practised mindfulness exercises together.

“Mindfulness means focusing on the present moment rather than worrying about the past or future, and can help manage stress.

“Playing with Lego can be a simple way to calm your mind and unwind.”

He continues: “I also provided ideas, contacts and in-person support at a wellbeing event for Powys County Council’s Children’s Services team, facilitating the sharing of expertise from across the partnership space.

“For example, staff shared their existing skills on the day, offering alternative therapies such as acupuncture and Reiki at the event.”

Sam leaves us with seven tips that can help improve your wellbeing at work:              

• Use the resources available in your workplace – Occupational Health, Staff Benefits, Wellbeing protocols and pledges

• Allow yourself time to focus on wellbeing -  take a break, go for a lunchtime walk, do a 1 Minute Guided Body Scan Meditation, and stay hydrated

• Invest in yourself – eat healthily, exercise, read up on wellbeing, and know your personal triggers 

• Look after your mental health with Wellbeing Apps like Finch, Headspace or Calm

• Take time to reflect on your achievements, for example, start a folder of emails containing positive feedback or write praise down on Sticky Notes

• Connect with work colleagues, friends, and family - go see them or simply pick up the phone

• Ask for help if you feel overwhelmed. You are not alone

To find out more about the support Sam can offer you and your teams, contact him via email at Sam.Powell@wales.nhs.uk. He is always available to give advice and provide contact details or resources.