Tips and advice for quitting this October
Quit smoking this Stoptober
Stop smoking this Stoptober and start doing so much more.
Giving up smoking is one of the best things you'll ever do for your health. There are lots of other benefits too, and they start almost immediately.
It's never too late to quit, so join the thousands of people stopping smoking this October. Let's do this!
Download the free NHS Quit Smoking app
Use the NHS Quit Smoking app this Stoptober 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!
Ways to quit
Many people try to quit smoking with willpower alone, but it's much easier with the right help. There are lots of support options available, so try a combination that works for you.
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%.
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.
- List your reasons to quit.
- Tell people you're quitting.
- If you have tried to quit before, remember what worked.
- Use stop smoking aids.
- Have a plan if you are tempted to smoke.
- List your smoking triggers and how to avoid them.
- Keep cravings at bay by keeping busy.
- Exercise away the urge.
- Join the Facebook group for support and advice.
For more information visit https://www.nhs.uk/better-health/quit-smoking/