Stevie
Quit smoking
When you quit smoking, you'll 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.
Stoptober 2026: make this your month to quit
Planning on quitting smoking? Stoptober is the perfect time to make a change. This October, thousands of people in the UK will stop smoking. Why not join them?
Your goal is to reach 28 days smoke free. If you can do that, you’re 5 times more likely to quit for good.
On this page, you’ll find free tools and practical advice to help you manage cravings, stay on track and make October the first of many smoke-free months. Let's quit smoking together!
Your quit journey: get support at every stage
Whether you’re thinking about quitting, you're ready to quit, or you need help staying smoke free, we’ve got tips and support to help you at every stage. Learn how to get through the tough times, stay focused, and quit for good.
You deserve a healthier, smoke-free life. Let’s get started!
Why quit smoking
Learn how quitting smoking can make life better for you and those around you. Explore the benefits, understand the hidden costs, and get the truth about smoking, stress, and mental health.
Ready to quit smoking
Get the support you need to quit for good! There are more proven ways to stop smoking than ever before. Find out what can help with cravings and explore expert and community support to keep you on track.
Staying smoke free
Learn how to handle cravings, manage withdrawal symptoms, and get back on track if you slip up. Find tips to help you stay focused and enjoy a healthier, smoke-free life.
Quit smoking this Stoptober with a free Personal Quit Plan
Want some extra help to get through Stoptober? Our free Personal Quit Plan can help you get started with personalised support based on your smoking habits.
Answer a few simple questions to get practical tips that can help you:
- prepare for your quit date
- see how much money you could save
- manage smoking triggers and cravings
Help others quit
Whether you're helping a friend quit smoking or supporting a young person to stop vaping, you can make all the difference. Find out what they need during this big change in their life.
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
Your carbon monoxide levels have dropped to that of a non-smoker. 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.
Real-life stories from people who have quit smoking
I smoked for over 25 years, and it wasn't easy breaking the habit. But what worked was choosing a quit date and getting help from my local Stop Smoking Service. I don’t have cravings anymore and will never put a cigarette in my mouth again.
I used lozenges to help with cravings. However, when I’m around smokers I use a vape. This helped me quit for good. The NHS Quit Smoking app also helped. It shows the massive financial savings made. I’m totally confident that I have no need to smoke ever again.
Maria
The NHS Quit Smoking app really helped me. I liked seeing my progress. Recording my goals and reading other people’s stories kept me motivated. The daily health achievements made me feel proud. It was great to see how much money I saved too.
Heather
Ready to quit smoking?
It's never too late to quit. Imagine a healthier body, a calmer mind and more money in your pocket. Quitting is one of the best choices you can make for yourself. You can do this!
Download the free NHS Quit Smoking app
The NHS Quit Smoking app is designed to provide you with personalised support to help you quit smoking for good.
The app allows you to:
- track your progress
- see how much you're saving
- get daily support
- get inspired by others
Once you reach 28 days smoke-free, you're much more likely to quit for good!
