Quit smoking

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

It’s much easier to stop smoking when you get the right support and there are lots of options to choose from.

Check out our free tools, tips and support to help you stay on track.  There is lots of information and support on the Better Health website.

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!

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.

Download the free NHS Quit Smoking app

Use the NHS Quit Smoking app to help you quit smoking and start breathing easier.

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!