How to help someone quit smoking

Research shows that smokers who have someone to help them on their quit journey are more likely to quit for good, so it’s great that you want to help!

Helping somebody to quit smoking can be a difficult time for both of you. A smoker’s relationship with smoking can be complicated, so it’s best to be led by them.

Read these tips to guide you.

Understand if they want to quit

It’s important to understand whether they are ready to quit and, if they are, ask how they feel about the process. Remember, it’s never too late for somebody to quit, even if they’ve tried many times before.

Most smokers are aware of the risks of smoking, so try not to nag or lecture them. Instead, have a conversation with them about their smoking and if they want to quit, how they want you to help.

Many people believe smoking helps with stress, so they worry about giving it up. But that is not true. Smoking actually makes stress worse! Find out more about the link between smoking, stress, and mental health in our guide.

If they’re not ready to quit right now, try to respect their decision. Explain how it makes you feel and help them understand your feelings but try not to force them into quitting.

If they’re ready to quit, understand why

We all know the benefits of quitting, but everyone who wants to stop smoking has to find their own reasons for wanting to do so. You can help them identify their reasons and use them as a reminder to help keep them on track.

There are many reasons people might choose to quit, but the most common are:

for their children and family
to improve general fitness and wellbeing
to help reach an important milestone or life event, such as a big birthday or buying a new home
to save money or improve finances

Did you know?

After 48 hours, a smoker's taste and smell begin to get better, and carbon monoxide levels drop to the same as a non-smoker’s.

Understanding their cravings and triggers

Cravings can be especially hard to beat in the first 28 days. This is when their body will be adjusting to the lack of nicotine.

Nicotine, found in cigarettes, is highly addictive and makes quitting hard. They might experience feelings of stress, sadness, anxiety or brain fog. They might also have trouble sleeping during this time.

Cravings can be brought on by things called triggers. They are places, events or emotions that may cause someone to crave a cigarette.

Each person will have their own triggers, but some common examples are:

environmental triggers — social situations and events that involve alcohol or cigarettes
workplace breaks and routine work environments
emotional triggers — when somebody feels an intense emotion, such as stress

Help them identify their triggers and think about how they can plan to avoid them.

Read our guide on understanding triggers and cravings to learn more.

Support and tools to help them quit

There are a range of free tools and services to help someone succeed.

From apps, to online communities and local Stop Smoking Services, help is easy to access. Evidence shows people are 3 times more likely to quit for good with professional support.

You could share the range of free support available.

Ways to help someone stop smoking

Discuss a Quit Plan

Many people find it easier to quit when they have a plan to manage nicotine withdrawals, cravings, and the changes that come with stopping smoking.

You can support someone by encouraging them to create a free personal quit plan to guide their quit journey.

It may also be a good idea to think about setting a quit date. Smokers should set a day within the next 2 weeks of deciding to stop when they do not have too much stress going on.

Remember that quitting is tough, help them to keep an open mind about their plan and create a safe space for them to share their frustrations and challenges.

If they’ve tried to quit before, ask them to reflect on what worked and what didn’t. This will help them build a stronger plan.

Discuss using stop-smoking products

If they’re not using them already, you can suggest nicotine-free medicines, vaping or nicotine replacement therapies (NRTs).

Nicotine-free medicines block the effects of nicotine in the brain, making smoking less enjoyable. Find out more about how these medicines can help.

Vaping is one of the most effective tools for quitting smoking. They may find switching to a vape easier than expected and research shows that people who vape every day are much more likely to quit smoking for good. Find out more about vaping.

There is also a range of NRTs available. People may need to try a few variations or combinations before finding what works best for them. Find about more about NRTs.

Encourage product combinations

Research shows that smokers who use a combination of nicotine-free medicines and NRTs are over 5 times more likely to succeed.

Using more than 1 NRT can also be helpful. Experts recommend using a slow-acting NRT like patches for steady support with a fast-acting product like a spray, inhaler, gum, or lozenges for quick relief.

You can help them find the best stop smoking products in our guide.

Keep them motivated

Remind them of the reasons they decided to quit to help them stay focused on their goal. Check in from time to time to see how they’re feeling. Sometimes, they’ll notice positive changes they hadn’t expected.

If they’re open to it, you could suggest ways they can keep their reasons for quitting close by, like a note of how much money they’re saving or a simple calendar to mark their smoke-free days.

Create a distraction plan

Distractions can take their mind away from thinking about smoking.

You can help them create a list of things to try.

Here are some examples of distractions:

getting active with a walk, run or visit to the gym
listening to their favourite music
chewing minty sugar-free gum or eating sugar-free mints
calling a friend or family member
practicing a hobby
a fidget toy or soft squeeze ball to keep their hands busy
taking deep, slow breaths for 2 minutes to help relax their mind and body

Put the list up in the kitchen or suggest they save it on their phone so they can quickly find ways to beat the craving.

Create a smoke-free space

If you smoke, try to support them by not smoking around them or in shared spaces. Help them remove any triggers like lighters, ashtrays, or hidden cigarette packs.

Celebrate success

Celebrating milestones, no matter how small, can be a great way to keep them motivated. A smoke-free day, a week, or even just getting through a craving can be a reason to acknowledge their progress. Here are some simple ways to show your support.

Share some encouraging words like ‘Well done’ or ‘I’m proud of you’.
Plan a treat or activity they enjoy.
Keep track of their smoke-free days together. It’s inspiring to see those days add up!

Focusing on these positive moments can help them stay committed and see how far they’ve come.

How to help with setbacks or relapses

The truth is that most smokers try to quit multiple times before they’re successful.

Reassure them that they haven’t failed, and that their time spent smoke-free was an incredible achievement. A single relapse is no reason to give up. They can start again as soon as they feel ready.

Encourage them to think about what worked and what didn’t. They can use this when they try again so they’ll be even better at quitting next time.

Read our guide on relapsing to help them get back on track.