How to quit smoking

When you quit smoking, good things start to happen. You’ll begin to see almost immediate improvements to your health.

Whether you’re thinking about quitting, ready to quit, or need help remaining smoke-free, we’ve got tips and practical support to help you in your journey.

Why not start by seeing if you’re eligible for local support?

Access local support

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 pumped more efficiently through your heart and muscles because your circulation has 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.

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Helping others quit

These tips will help you support someone as they work toward quitting for good. Your support can make all the difference

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Cravings and Triggers

The main symptoms of withdrawal include restlessness, irritability, frustration, fatigue, and difficulty sleeping or concentrating. Find out more>

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Aids to quit

There are three different ways you can replace the nicotine you get from cigarettes to help you quit for good.
Find out more>

NHS Better Health

The NHS Quit Smoking app is designed to provide you with personalised support to help you quit smoking for good.

The app allows you to:

track your progress
see how much you’re saving
get daily support
get inspired by others

Once you reach 28 days smoke-free, you’re much more likely to quit for good!

Need help to stop smoking? Find support local to you

Feel Good Suffolk Advisors are there to offer support and advice on stopping smoking, healthy weight and being more active. They will tell you about the services available, tell you about what other options there are in your local area and community and guide you through on-line self-help.

They can also advise you on the eligibility criteria for more intensive levels of support around managing a healthy weight, stopping smoking and being more active.

Find support