Quit smoking this January

Quit smoking this January

When you quit smoking, good things start to happen — you can begin to see almost immediate improvements to your health.

It's much easier to quit when you get the right support and there are lots of options to choose from. Check out our free tools and tips to help you stay on track.

Let's do this and make 2024 the year you quit.

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 48 hours

All carbon monoxide is flushed out. Your lungs are clearing out mucus and your senses of taste and smell are improving.

After 2 to 12 weeks

Blood will be pumping through to your heart and muscles much better because your circulation will have improved.

After 1 year

Great news! Your risk of heart attack will have halved compared with a smoker's.

Quitting tips

You have made a great decision to give up smoking. Here are some tips to help you succeed.

Once you have picked your quit date, remember to add it to your calendar.

1. List your reasons to quit.
2. Tell people you're quitting.
3. If you have tried to quit before, remember what worked.
4. Use stop smoking aids.
5. Have a plan if you are tempted to smoke.
6. List your smoking triggers and how to avoid them.
7. Keep cravings at bay by keeping busy.
8. Exercise away the urge.
9. Join the Facebook group for support and advice.

Good luck. Throw away all your cigarettes before you start. Remember, there is never "just 1 cigarette". You can do it!

Want to talk to someone?

Call the free National Smokefree Helpline on 0300 123 1044 (England only). Talk to a trained adviser for advice and support.

Monday to Friday: 9am to 8pm
Saturday and Sunday: 11am to 4pm

For more information go to www.nhs.uk/better-health/quit-smoking