How to Quit smoking

How to Quit smoking

When you quit smoking, good things start to happen — you can begin to see almost immediate improvements to your health.

It’s never too late to quit and it’s easier to stop smoking with the right support. Check out our free tools and tips to help you stay on track.

Never give up giving up!

Ways to quit

Many people try to quit smoking with willpower alone, but it’s much easier to go smoke-free with the right help.

There are lots of support options available to help you on your quitting journey. You might want to consider the cost of different aids and the side effects. If you’ve tried to quit before, think about what methods worked for you and what you might want to do differently.

The key is not to give up, try different combinations until you find the one that works for you.

Cochrane UK: The latest evidence about what works

Vaping to quit smoking

Nicotine vapes can help you to quit smoking and they are substantially less harmful than cigarettes.

Stop smoking aids

Stop smoking aids help you manage nicotine cravings and other tobacco withdrawal symptoms.

Find your local Stop Smoking Service

Get free expert help from your local Stop Smoking Service and boost your chances of quitting by 3 times.

How to help someone quit smoking

Research shows smokers who have someone to help them quit are more likely to succeed. Find out how you can help.

What happens when you quit?

The sooner you quit, the sooner you’ll notice changes to your body and health. Look at what happens when you quit for good.

After 20 minutes

Check your pulse rate, it will already be starting to return to normal.

After 8 hours

Your oxygen levels are recovering, and the harmful carbon monoxide level in your blood will have reduced by half.

After 48 hours

All carbon monoxide is flushed out. Your lungs are clearing out mucus and your senses of taste and smell are improving.

After 72 hours

If you notice that breathing feels easier, it’s because your bronchial tubes have started to relax. Also your energy will be increasing.

After 2 to 12 weeks

Blood will be pumping through to your heart and muscles much better because your circulation will have improved.

After 3 to 9 months

Any coughs, wheezing or breathing problems will be improving as your lung function increases by up to 10%.

After 1 year

Great news! Your risk of heart attack will have halved compared with a smoker’s.

After 10 years

More great news! Your risk of death from lung cancer will have halved compared with a smoker’s.

Why quit?

Benefits of quitting smoking

Quitting smoking improves your physical health – and boosts your mental health and wellbeing after as little as 6 weeks of being smoke-free. You’ll benefit in so many ways. Your loved ones will benefit too.

Quitting tips

You have made a great decision to give up smoking. Here are some tips to help you succeed.

Once you have picked your quit date, remember to add it to your calendar.

  1. List your reasons to quit.
  2. Tell people you’re quitting.
  3. If you have tried to quit before, remember what worked.
  4. Use stop smoking aids.
  5. Have a plan if you are tempted to smoke.
  6. List your smoking triggers and how to avoid them.
  7. Keep cravings at bay by keeping busy.
  8. Exercise away the urge.
  9. Join the Facebook group for support and advice.

Good luck. Throw away all your cigarettes before you start. Remember, there is never “just 1 cigarette”. You can do it!


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