Step Right Out kit

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The Harms of Second-Hand smoke

Second-hand smoke is a big issue. Breathing in second-hand smoke regularly can lead to the development of the same diseases that smokers are at risk of. These include lung cancer and heart disease. Second-hand smoke is particularly harmful to children. Children’s organs are still developing, and they breathe faster than adults. Many parents and caregivers believe they are protecting children by smoking in a different room or by smoking out of the window. However, smoke can hang around in the air for hours after a person has smoked. The best way to protect others from second-hand smoke is by quitting. If you are not ready to quit, then having a smokefree home is a great way to help protect yourself and those around you.

What is second-hand smoke?

Second-hand smoke comes from a lit cigarette, pipe or cigar, it is the smoke that a smoker breathes out when they smoke. Most of the smoke is invisible and doesn’t smell. So it’s important to make sure other people don’t breathe it in.

You might already try to keep away from others when you smoke, you might smoke by an open window or outside. But that’s not enough because:

The smoke can stay in the air for up to 5 hours, even if you can’t see it or smell it.
Some harmful chemicals in the smoke can’t be seen.
Smoke can blow back into the house, even with the windows or doors open.

Even if you grew up with people smoking around you and felt okay, we now know from research that second-hand smoke can be very bad for your health

Smoke can also travel into buildings through windows, vents, and cracks. If you smoke outside away from buildings, you can stop the smoke from getting into your neighbour’s home.

Why is it important to protect people from second-hand smoke?

Second-hand smoke can cause serious health problems, like lung cancer and heart disease. No amount of second-hand smoke is safe, so people should smoke outside and away from others.

Second-hand smoke is even worse for children. They breathe faster than adults, so they can take in more harmful smoke. This can cause problems like asthma, coughs, colds, and ear infections. For babies, it can even increase the risk of Sudden Infant Death Syndrome (SIDS). Children are also more likely to start smoking when they grow up if they see their parents or adults around them smoke.

Understanding the addictive side of tobacco

It is important to understand why it is hard to give up smoking. Cigarettes contain approximately 600 ingredients including nicotine. Nicotine is an addictive substance naturally found in tobacco plants. It is the reason your body craves a cigarette. Cravings are your body’s way of encouraging you to get more nicotine. Whilst nicotine itself is not harmful, when you burn tobacco and inhale cigarette smoke you inhale over 4,000 toxic chemicals into your lungs, some of which can cause cancer.

How can I protect others from second-hand smoke?

The best way to protect others is to stop smoking. But if you can’t stop yet, here’s what you can do:

Keep your home smoke-free.
Ask people who smoke to go outside and stand far from the house.
Keep doors and windows closed so the smoke can’t come inside.
Leave a jacket or umbrella by the door so it’s easier for people to smoke outside.
Don’t keep ashtrays inside the house.
Ask smokers to switch to e-cigarettes, which are less harmful.
Encourage smokers to get help to quit from a local stop-smoking service.

Making your pledge and your kit

Congratulations! You have decided to commit to keeping your home and car smoke-free. You are joining people across Leicester in taking steps to have a happier and healthier home. This kit will help you take steps to move towards a smoke-free life. The kit offers support and advice to keep smoke out and away from your home. Whether you are a smoker yourself or have people who smoke in your home, Step Right Out can help you reduce harm from second-hand smoke. In addition to this kit, you can expect to receive support from your fellow smoke-free community.

Planning to maintain your pledge

We need to start by creating a plan to keep your home and car smoke-free. A plan gives you steps to follow to reach your end goal. Planning also allows you to prepare for difficult situations.

In this kit we will use the elements of the START process:

S – Set a start date

T – Talk to the people around you

A – Anticipate and plan for the challenges you may face

R – Remove smoking items from your home and car

T – Take the next step and become smoke-free

We will break it down further to create a personalised smoke-free plan for you.

Setting a start date

Setting a start date pushes you to fully commit to the goal. It also helps you to monitor your progress. For example, record the number of days since someone last smoked in your house. Below is a space for you to set a start date for a smoke-free home. This allows you enough time to prepare. You can prepare by getting rid of ashtrays and buying nicotine replacement products such as nicotine gum.

Todays date:
To make my home a healthier place, I am making the following promise:
I promise to keep the house and car smoke-free at all times
I plan to make my home and car Smoke-free on:

It can be tough to stick to your goal. It is important to remember why you are committing to being smoke-free. You can write down your reasons why so you can refer to them when you face challenges. There are a few examples to get you started with space to write your own:

I no longer want to expose my family and friends to second-hand smoke.
I want to set a good example for my children/grandchildren.
I want to feel more in control of my life.
This will move me closer to quitting smoking altogether.
I’m pregnant/my partner is pregnant and I want to protect my baby.
I want to help improve my mental health.
I want to stop friends and family from smoking inside my home.
I want to help encourage others to maintain a smoke-free home.
List other reasons why you want to be smoke-free.

Talk to the people around you

An important part of having a smoke-free home is making sure others do not smoke in and around your home. This can feel like an awkward conversation at first. However, when you explain your reasoning behind it most will understand and respect your effort.

Here are a few ways you can start to inform your family ready for your start date:

Text or call your family and friends and explain why you are maintaining a smoke-free home and car
Remove all smoking-related objects from your home such as ashtrays, lighters or cigarette packets
Offer nicotine patches or gum to smoking visitors

Talking to people about smoking can be tricky, especially if they’re visiting your home. Here are some tips:

Be polite and calm – don’t argue!
Be respectful and don’t judge them. The problem is with the smoke, not the smoker.
Explain why you want a smoke-free home and how important it is to you. Let them know the risks.
Encourage them to smoke outside. You could offer them a coat if it’s cold or tell them where the smokefree area is.
You could give them your smokefree kit or show them the Step Right Out page on the Live Well website.

Anticipate and plan for the challenges you may face

If you have been smoking for a long time, you will have developed a routine around your nicotine cravings. You may have certain times when you feel the urge to smoke. You can prepare for when cravings strike if you know when those times are. You can find an appropriate time to leave your property or car. If you smoke indoors when you first wake up, make sure you get up instead to smoke outside. Smoking your first cigarette of the day outside is a good way to keep a smoke-free home for the rest of the day.

Complete the below table in the days leading up to your smoke-free date. Record when you have a cigarette and see if you can identify any patterns. The first line has been completed to show you how to record your smoking habits.

Date	Time of day	Location	What were you doing at the time?	Who was with you?	How did you feel?
01/01/2025	10:45	At the office	Working	Alone	Stressed

Re-read your table. You can get ready for the times you usually smoke. Finding other things for you to do can distract you from your cravings. Changes in your normal routine can help you to avoid times you feel you need to smoke.

Below are some examples of things you can do:

Change your routines. For example, sit in a different chair
Distract yourself. Try reading a magazine or playing a game
Take a few deep breaths
Drink 6–8 glasses of water every day
Avoid alcohol, coffee, or other beverages you associate with smoking
Have “smoking substitutes” nearby and use them to keep your mouth and hands busy. (For example, a pen or rubber band)
Exercise. Even a short walk will help
Find a diversion such as visiting a good friend, watching a movie, playing with a pet or reading to a child
Share feelings with your support network

What other things can you do instead of smoking in the home or car?

Finding a smoke-free spot when in your car

It can be tricky to find a place to smoke, especially when you’re in a new area. Here are some tips to help you find a smoke-free spot:

Never smoke inside your car. Wait until you’ve stopped and got out before you smoke. Smoke sticks to everything, even your car seats!
Keep a coat or umbrella in your car in case it’s cold or raining
Stay away from places where there are lots of people, like busy streets or shops
Be aware of open windows nearby where smoke can blow in
Always stand far away from any buildings
Make sure you have a way to safely collect your cigarette butts, like a portable ashtray, so you don’t litter.

Remove smoking items from your home and car

You should start by removing all ashtrays and smoking equipment from your home and car. Smoking is one of the main causes of fires in the UK. If you drop a cigarette or spill an ashtray inside, it can quickly start a fire. It’s safer to smoke outside rather than inside.

Here are some simple rules to follow:

Always smoke outside, and make sure your cigarette is completely put out.
Never throw cigarette butts from a balcony – it could cause a fire.
Use heavy ashtrays that won’t tip over. Add a little water to put out your cigarette properly.
When emptying the ashtray, make sure everything is out and cold (even wet it if you can) before throwing it away.
Keep cigarettes, matches, and lighters away from children.
Smoke away from your house or any buildings that could catch fire, like sheds.

Quitting aids can be useful for those looking to quit. They can also be useful tools when you are in a place where you cannot smoke. These tools can help you maintain a smoke-free home. They are especially useful at the beginning of your smoke-free journey. They are available to buy in shops but are not for those under the age of 18. You may also want to consult your doctor before purchasing, especially if you are pregnant or have a serious medical condition.

E-cigarettes

E-cigarettes or vapes are devices that produce vapour. They work by heating a liquid containing nicotine. This produces a gas cloud that is breathed in by the user. It is safer than smoking because it cuts out the burning of tobacco. It doesn’t produce harmful chemicals such as tar or carbon monoxide. This is a good option to use if you live in an area with close neighbours because there is no tobacco smoke exhaled by the user.

Nicotine replacement therapy

Nicotine replacement products are a safer way of having nicotine. They help people manage their cravings when they are trying to quit smoking. 4 in 10 smokers mistake nicotine as the most harmful element in cigarettes. However, it is the 4000+ irritants released when tobacco burns that are harmful.

Nicotine replacement products can be purchased over the counter or they can be given to you by a local stop-smoking service free of charge if you are trying to quit smoking. There are different types of products to choose from including lozenges, gum, patches and inhalators. They are useful tools for maintaining a smoke-free home. They are ready-to-use products that do not involve burning or smoke of any kind. You can put a nicotine patch on your arm, have a nicotine lozenge or chew nicotine gum to get a nicotine dose.

Recognising your achievements

Keeping your home smoke-free can be challenging. It’s important to recognise how far you’ve come.

A good way to do this is by rewarding yourself to remind you how hard you’re working. For example, you could:

Get yourself something nice
See a film or go for a meal
Start a new hobby
Begin a new sport or exercise

Make sure to celebrate each milestone no matter how big or small! Below are some suggested milestones for you to plan how you are going to celebrate:

24 hours of living smoke-free, by…
1 week by…
1 month by…
3 months by…
6 months by…
1 year of living smoke-free by…

Taking the next step

You are one step closer to giving up smoking for good. These small steps help you to be happier, and healthier and protect your loved ones. When you are ready, we suggest taking the next step and trying to quit. You can receive personalised behavioural support and advice from a trained stop smoking advisor and free nicotine replacement products to help you quit.

For help to quit smoking call our team on 0116 454 4000.

Easy read files

Our easy read versions use easier words and supporting pictures. You may find it easier to understand these over the versions above.

Printable leaflets for professionals

If you would like printable versions of this information, please contact us on 0116 454 4000 or email us: [email protected].