Stevie
Quit smoking
When you quit smoking, good things start to happen. You will 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. Check out our free tools and tips to help you stay on track.
Never give up on giving up!
Your quit journey: get support at every stage
Whether you’re thinking about quitting, ready to quit, or 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!
Create a Personal Quit Plan
Don't know where to start? Answer a few simple questions to get a Personalised Quit Plan, designed to support you every step of the way. With tailored advice and practical tips, this plan gives you the tools to quit smoking and stay smoke free for good.
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 inspiration 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