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Making Safe Choices

Lots of young people have questions about or think of experimenting with drugs, smoking, vaping or alcohol. You might feel curious, pressured by others, or just unsure about what’s safe and what the risks are — and that’s okay.

This section gives you honest, easy‑to-understand information to help you make informed choices. You’ll find out what these substances are, how they can affect your body and mind, and what to do if you’re worried about your own use or someone else’s.

We aim to help you:

  • understand the facts and risks
  • feel confident making decisions that are right for you
  • know how to look after yourself and your friends
  • find support if you need it

There’s no judgement here. Everyone’s situation is different, and it’s okay to ask questions, take your time, and get help if something doesn’t feel right.

Here are the facts they want you to know:

Cigarettes can hook you fast

Nicotine is super addictive, especially when you’re young — it can even affect your brain while it’s still developing. Even trying “just one cigarette” can start cravings.

Smoking doesn’t actually help stress

It might feel calming for a moment, but it quickly makes anxiety and low mood worse because of nicotine withdrawal.

Every cigarette harms your body

There are over 7,000 toxic chemicals in cigarette smoke. Smoking damages your lungs, heart, teeth, and can make conditions like asthma much worse. There’s no safe amount.

Smoking is expensive

Buying cigarettes can drain money you could spend on things you actually enjoy — nights out, clothes, hobbies, whatever matters to you.

It’s illegal under 18

No one is allowed to sell or buy cigarettes for anyone under 18, and you can report shops that break the rules.

Need Help Quitting? You’re Not Alone.

If you're 12 or older and live or go to school in Hampshire, you can get completely free, friendly help from Smokefree Hampshire.

They offer:

  • One‑to‑one support tailored to you
  • Help to quit smoking or vaping
  • Sessions online, in person, or by phone
  • Free quit aids and practical advice
  • Support that makes you 3× more likely to quit successfully compared to doing it alone

How to get started:

  • Sign yourself up on their website (no adult needed)
  • Or text “QUIT” to 80011 for support

Here are the facts they want you to know:

Cigarettes can hook you fast

Nicotine is super addictive, especially when you’re young — it can even affect your brain while it’s still developing. Even trying “just one cigarette” can start cravings.

Smoking doesn’t actually help stress

It might feel calming for a moment, but it quickly makes anxiety and low mood worse because of nicotine withdrawal.

Every cigarette harms your body

There are over 7,000 toxic chemicals in cigarette smoke. Smoking damages your lungs, heart, teeth, and can make conditions like asthma much worse. There’s no safe amount.

Smoking is expensive

Buying cigarettes can drain money you could spend on things you actually enjoy — nights out, clothes, hobbies, whatever matters to you.

It’s illegal under 18

No one is allowed to sell or buy cigarettes for anyone under 18, and you can report shops that break the rules.

Need Help Quitting? You’re Not Alone.

If you're 12 or older and live or go to school in Hampshire, you can get completely free, friendly help from Smokefree Hampshire.

They offer:

  • One‑to‑one support tailored to you
  • Help to quit smoking or vaping
  • Sessions online, in person, or by phone
  • Free quit aids and practical advice
  • Support that makes you 3× more likely to quit successfully compared to doing it alone

How to get started:

  • Sign yourself up on their website (no adult needed)
  • Or text “QUIT” to 80011 for support

Although it may seem that all your friends are vaping, about 80% of UK teens don’t vape so it’s not as popular as it might seem.

Vaping if often used as a way to stop smoking and it can be helpful as a transition to being smoke free, however if you don’t smoke, don’t start vaping. You're saving money, protecting your health, and helping the planet by not vaping.

What Are Vapes? 

  • Vapes (also called e-cigarettes, puff bars, vape pens, pods, etc.) are battery-powered devices that heat a liquid to create a vapor or aerosol for inhaling.
  • The liquid usually contains nicotine, which is highly addictive, flavourings, and other chemicals.

Why Nicotine Is a Risk

  • Teen brains are still developing, and nicotine can seriously affect that, making it easier to get addicted.
  • It can also worsen mood issues and anxiety—any relief you feel when you vape is likely just part of the withdrawal cycle.
  • Many teens think they’ll just “try it once,” but quitting is often harder than expected.

Common Side Effects

Vaping isn't harmless. Even short-term effects include:

  • Headaches, dizziness, insomnia
  • Increased heart rate and blood pressure
  • Worse asthma symptoms
  • Unknown long-term effects

Chemicals Hidden in Vapes

  • Even vapes marketed as nicotine-free can contain:
    • Toxic metals (like lead or nickel)
    • Harmful flavourings
    • Substances like benzene

Legal and Environmental Issues

  • Selling or buying vapes for anyone under 18 is illegal.
  • If someone is illegally selling to teens, you can report it anonymously to Trading Standards.
  • Vapes—and their single-use cartridges—are also bad for the environment.

Need Support? You’re Not Alone

Vaping is often tied to stress or anxiety—but healthier options exist!

  • Talk to someone you trust: a parent, teacher, or friend
  • Reach out to services like ChatHealth or YoungMinds if you need someone to listen
  • If you've started vaping and want to stop, services like Smokefree Hampshire (available from age 12) can help. They offer free, tailored support—including advice, nicotine replacement therapy, and online help.

Although it may seem that all your friends are vaping, about 80% of UK teens don’t vape so it’s not as popular as it might seem.

Vaping if often used as a way to stop smoking and it can be helpful as a transition to being smoke free, however if you don’t smoke, don’t start vaping. You're saving money, protecting your health, and helping the planet by not vaping.

What Are Vapes? 

  • Vapes (also called e-cigarettes, puff bars, vape pens, pods, etc.) are battery-powered devices that heat a liquid to create a vapor or aerosol for inhaling.
  • The liquid usually contains nicotine, which is highly addictive, flavourings, and other chemicals.

Why Nicotine Is a Risk

  • Teen brains are still developing, and nicotine can seriously affect that, making it easier to get addicted.
  • It can also worsen mood issues and anxiety—any relief you feel when you vape is likely just part of the withdrawal cycle.
  • Many teens think they’ll just “try it once,” but quitting is often harder than expected.

Common Side Effects

Vaping isn't harmless. Even short-term effects include:

  • Headaches, dizziness, insomnia
  • Increased heart rate and blood pressure
  • Worse asthma symptoms
  • Unknown long-term effects

Chemicals Hidden in Vapes

  • Even vapes marketed as nicotine-free can contain:
    • Toxic metals (like lead or nickel)
    • Harmful flavourings
    • Substances like benzene

Legal and Environmental Issues

  • Selling or buying vapes for anyone under 18 is illegal.
  • If someone is illegally selling to teens, you can report it anonymously to Trading Standards.
  • Vapes—and their single-use cartridges—are also bad for the environment.

Need Support? You’re Not Alone

Vaping is often tied to stress or anxiety—but healthier options exist!

  • Talk to someone you trust: a parent, teacher, or friend
  • Reach out to services like ChatHealth or YoungMinds if you need someone to listen
  • If you've started vaping and want to stop, services like Smokefree Hampshire (available from age 12) can help. They offer free, tailored support—including advice, nicotine replacement therapy, and online help.

Has your gambling or the gambling of someone close to you had a negative effect on your life?

Call: 0800 644 6668

Visit: www.gamcare.org.uk/SouthEast

Email: southeastreferrals@gamcare.org.uk

GamCare offers a range of options for people struggling with the impact of gambling on their lives – both those gambling themselves or those affected by someone else’s gambling. We will give you a safe, confidential space to talk about how gambling affects you. Our practitioners can help you understand your relationship with gambling. They will also help you develop strategies to deal with difficult situations in ways which don’t rely on gambling.

Has your gambling or the gambling of someone close to you had a negative effect on your life?

Call: 0800 644 6668

Visit: www.gamcare.org.uk/SouthEast

Email: southeastreferrals@gamcare.org.uk

GamCare offers a range of options for people struggling with the impact of gambling on their lives – both those gambling themselves or those affected by someone else’s gambling. We will give you a safe, confidential space to talk about how gambling affects you. Our practitioners can help you understand your relationship with gambling. They will also help you develop strategies to deal with difficult situations in ways which don’t rely on gambling.

Alcohol and drugs can have a big impact on young people’s health and safety.

In the UK, alcohol misuse is one of the main reasons why people aged 15–49 get seriously ill or die earlier than they should. Drinking too much can cause over 60 different health problems, including liver damage, some cancers, high blood pressure, and heart disease.

Drug misuse is also a major issue. In Hampshire, it is one of the top five causes of illness and early death for people aged 15–49.

But the effects go beyond health. Drug dealing often leads to violence and organised crime. Around half of all homicides are connected to gangs involved in selling drugs. This shows how substance misuse can harm communities as well as individuals.

There is help out there if you are struggling with drug or alcohol misuse.

Hampshire 24/7

Hampshire 24/7 is a drug and alcohol treatment service for young people aged under 25 years old. Call 0800 5999591 for support.

Further Services, Support and Advice

The Frank websites provides a range of factual information of various drugs and the signs and symptoms of using particular drugs as well as downloadable resources.

Drinkaware is a charity which aims to reduce alcohol-related harm by helping people make better choices about their drinking. This site provides impartial information, advice and practical resources, raising awareness of alcohol and its harmful effects.

You can also take a confidential alcohol test to see if your consumption of alcohol is becoming a problem.

Other local and national support options are also available.

Alcohol and drugs can have a big impact on young people’s health and safety.

In the UK, alcohol misuse is one of the main reasons why people aged 15–49 get seriously ill or die earlier than they should. Drinking too much can cause over 60 different health problems, including liver damage, some cancers, high blood pressure, and heart disease.

Drug misuse is also a major issue. In Hampshire, it is one of the top five causes of illness and early death for people aged 15–49.

But the effects go beyond health. Drug dealing often leads to violence and organised crime. Around half of all homicides are connected to gangs involved in selling drugs. This shows how substance misuse can harm communities as well as individuals.

There is help out there if you are struggling with drug or alcohol misuse.

Hampshire 24/7

Hampshire 24/7 is a drug and alcohol treatment service for young people aged under 25 years old. Call 0800 5999591 for support.

Further Services, Support and Advice

The Frank websites provides a range of factual information of various drugs and the signs and symptoms of using particular drugs as well as downloadable resources.

Drinkaware is a charity which aims to reduce alcohol-related harm by helping people make better choices about their drinking. This site provides impartial information, advice and practical resources, raising awareness of alcohol and its harmful effects.

You can also take a confidential alcohol test to see if your consumption of alcohol is becoming a problem.

Other local and national support options are also available.