Choosing to stop smoking is a powerful step towards improving your health, both now and in the long term. Whether you’ve smoked for a few years or a few decades, it’s never too late to benefit from quitting.
Stop Smoking: Why It Matters
Each cigarette you smoke may shorten your life by around 20 minutes.
That might not seem much at first glance, but over time, it adds up—quitting even one pack a day could give you back as much as 50 days of life in a year. Beyond the numbers, you’ll also feel the difference in your day-to-day well-being.
Quitting reduces your risk of serious health conditions, including heart disease, stroke, lung disease, and certain cancers. But the benefits go far beyond your physical health. Many people report improved sleep, reduced anxiety, and feeling more in control of their lives after giving up smoking.
You’ll also be protecting the health of those around you. Second-hand smoke is particularly harmful to children and others with existing health issues.
Your Body Starts to Recover Quickly
- After 20 minutes: Heart rate and blood pressure begin to return to normal.
- Within 48 hours: Carbon monoxide levels drop, and your senses of taste and smell start to return.
- At 3 months: Lung function improves, making breathing easier.
- After a year: Your risk of heart disease is halved compared to someone who continues to smoke.
These changes build steadily over time, making every smoke-free day a step towards a healthier future.
Getting the Right Support Makes All the Difference
Many people try to quit using willpower alone. While that works for some, most people find the journey easier with guidance and support. In fact, you’re up to three times more likely to quit for good if you use proven support tools.
Whether you’re ready to quit today or simply thinking it over, it helps to know there’s support out there. You don’t have to figure it all out on your own—several free NHS tools are designed to guide and encourage you, whatever stage you’re at.
Practical Support That Fits Around You
NHS Quit Smoking App
This easy-to-use app is a helpful companion during your quit journey. It lets you:
- Keep track of your smoke-free days
- See how much money you’re saving over time
- Get small daily messages to keep you motivated.
Even just reaching 28 days without smoking can make a big difference—by then, you’re five times more likely to stay quit for good.
Email Support Programe
Sign up for a 28-day series of supportive emails full of practical advice and encouragement. The messages continue beyond your first month, helping you stay focused and positive.
Build Your Personal Quit Plan
This simple tool helps you set a quit date, identify your triggers, and create a personalised plan to manage cravings and stay on track.
You’re Not Doing This On Your Own
Stopping smoking can be challenging, and it’s completely normal if it takes a few tries. What matters most is staying committed and reaching out when you need a hand. Support is available—and even a small step forward is a step in the right direction.