It's very easy to get addicted to the nicotine in cigarettes and vapes, which makes it quite tough to give up smoking or vaping once you've started.
As you get older, it's natural to want to experiment and you might feel pressure to fit in with your friends if they are smoking or vaping.
It is important to understand the risks of smoking. Smoking can cause serious health problems, including heart disease, stroke, lung disease and many types of cancer. It damages the lungs and can worsen conditions such as asthma. Smoking can also affect fertility in both men and women.
It's also helpful to understand the impact of vaping. Vapes contain nicotine, which is highly addictive, and although vaping is generally considered less harmful than smoking, it is not risk-free. This is particularly true for illegal vapes, which may contain unknown substances that can be harmful to health.
By young people, for young people
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Smoking is when a person breathes in smoke from burning tobacco products, such as cigarettes. This exposes the body to nicotine, which is addictive, and other harmful chemicals that can damage health.
Vapes are devices that make a mist that people breathe in. Some vapes contain nicotine, a drug that can be addictive. Not all vapes are the same. Some illegal vapes can contain harmful chemicals or drugs that may be dangerous to health.
It can be difficult to know exactly what is inside some vapes, especially those sold illegally. Experts are still learning about the long-term effects of vaping, so the safest choice for children and young people is not to vape.
If you are worried about your smoking or vaping habits, you can talk to your parents or carers, or a trusted adult within your school or setting, or any trusted friend.
If you live in Norfolk:
You can contact the Norfolk Healthy Child Service by calling Just One Number on 0300 300 0123. Our opening hours are 9am to 5pm, Monday to Friday (excluding bank holidays).
If you live in Waveney:
You can call the Suffolk School Nursing service on 0345 607 8866 or email childrenshealth@suffolk.gov.uk.
Smokefree Norfolk offer advice and support to stop smoking for young people 18 years and above.
Norfolk County Council's Ready to Change programme offers advice and support for giving up smoking to young people aged 18 years and above.
Childline - if you're under 19, you can call 0800 1111 for free support.
Kooth offers online counselling, advice and emotional well-being support for anyone aged 10-18, seven days a week until 10pm.
smoking is not easy, but there is plenty of help available. Speak to your GP or an expert from 
Deciding whether you want to smoke is your decision, not anyone else's. You should never do something that could be seriously harmful to you just because you want to fit in or feel part of a group.
A vape isn't just water vapour. Most vapes contain nicotine, flavourings and other chemicals mixed into a liquid that creates the aerosol (often called vapour) you breathe in and out. Some vapes can also contain harmful chemicals and tiny particles that can travel deep into your lungs.
Vaping can affect your brain, lungs and overall health. Most vapes contain nicotine, which is highly addictive and can make it harder to concentrate, learn and manage your emotions.
