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Quit smoking this Stoptober

Stopping smoking is one of the best things you'll ever do for your health.

When you stop, you give your lungs the chance to repair and you'll be able to breathe easier. There are lots of other benefits too - and they start almost immediately.

It's never too late to quit, so join in this Stoptober. Let's do this!

Download the free NHS Stoptober app

Download the free NHS Stoptober app to help you quit smoking and start breathing easier.

Stoptober is a 28-day stop smoking challenge. The app allows you to:

  • track your progress
  • see how much you're saving
  • get daily support

If you can make it to 28 days smoke-free, you're 5 times more likely to quit for good!

Stoptober quit smoking app

Did you know?

E-cigarettes are far less harmful than smoking cigarettes and can help you quit.

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.

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. 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!

Did you know?

A lot of people think nicotine is very harmful, but in fact it's the thousands of other chemicals in tobacco smoke that cause almost all of the harm from smoking.

Get daily email support

If you would like some extra support, you can sign up for 28 days of stop smoking advice and tips – delivered straight to your inbox.

Find your online community

You do not have to do it alone – join others going through the same thing in a friendly and supportive environment.

Want to talk to someone?

Call the free National Smokefree Helpline on 0300 123 1044 (England only). Talk to a trained adviser for advice and support.

Monday to Friday: 9am to 8pm
Saturday and Sunday: 11am to 4pm

Coronavirus (COVID-19): advice for smokers and vapers

COVID-19 is a respiratory viral infection that affects the lungs and airways. If you smoke tobacco, you generally have an increased risk of contracting a respiratory infection and more severe symptoms once infected.