What will quitting be like?
Quitting is easier if you know what to expect, so to help you prepare we've answered some of the most common questions about quitting below.
Remember, we're here for you whenever you need a bit of extra support - join our community on Facebook or Twitter.
From the moment you stop smoking, your body starts its recovery process. During this time you may find that you experience some nicotine withdrawal and recovery symptoms. You may still have the urge to smoke and you may feel a little restless, irritable, frustrated or tired. Some people also find that they have difficulty sleeping or concentrating. These symptoms will pass - you can see how your body recovers once you quit by using our health timeline.
There are plenty of things you can do to manage your cravings in the meantime. The Smokefree mobile app provides daily support and step-by-step tailored advice to help you quit smoking. Sign up for the app here. Don't worry if you don't have a smartphone - you can sign up for our SMS or email programme.
Remember, you're changing your life by quitting. You'll save money, improve your health and help those closest to you to be healthy as well. Focusing on the positives will help you to stay stopped while the withdrawal and recovery symptoms pass.
At Smokefree, we can help you manage your withdrawal symptoms. Sign up now and choose advice and support that suits you. If you would like further information or want to speak to someone about your recovery and withdrawal symptoms, you can use our webchat service or speak to an adviser by calling the NHS Smoking Helpline on 0300 123 1044.
Everyone has their own way of coping once they quit - our quitting support will help you make a plan that suits you and the way you have chosen to quit smoking.
Stop smoking medicines, such as Champix, Zyban or nicotine replacement therapy (NRT) can really help you to manage your cravings. All of these are available on prescription from your doctor.
You can read our guide to stop smoking medicines here.
Here are our top five distractions:
- Talk to someone - call a friend or relative to get some support.
- Go for a brisk walk - this will help clear your head and lungs.
- Stay busy! Download the Smokefree app or play a game on your mobile phone.
- Drink a glass of water or juice - keep yourself occupied for those crucial few minutes.
- Change the scene - just moving to another room can help, or step outside and get some fresh air.
Visit our Facebook page for more hints and tips from people who are trying to quit.
You can also make use of the tools on offer from Smokefree to support you during the first four weeks of your quit. The Smokefree app is a four week programme that puts practical support, encouragement and tailored advice in the palm of your hand. If you have a craving, there is a 'help' button with tips and distractions to help you get through the tough times. You can personalise your support using photos, audios and videos.
Don't worry if you don't have a smartphone, you can sign up for text message support that will keep you focused, wherever you are.
When you stop smoking, your appetite and sense of taste may improve, tempting you to snack more often.
Any weight gain need only be temporary and once you've stopped smoking, you'll find it easier to be active and lose any extra weight. Make sure you have plenty of healthy snacks, like fruit or nuts, in the house and hide the crisps!
When you join Smokefree, you'll get daily advice and tips by text or email to help you stay on track. You can also check out Change4Life for lots of free information and advice on healthy eating and activities for you and your family.
Jo had tried to quit before
Jo used a combination of stop smoking medication and face-to-face support to help her stop smoking.
"If I can beat smoking, then I can take on anything."