Quitting smoking is one of the most powerful choices you can make for your long-term health and wellbeing. Giving up reduces your risk of serious illness, improves your fitness, and saves money.
There are many different ways to stop smoking, including:
- Going smoke-free suddenly
- Nicotine replacement therapy (NRT) such as patches, gum, or lozenges
- Prescription medications to reduce cravings
- Hypnotherapy and behavioural support
To maximise your chances of success, we recommend making use of the free NHS Stop Smoking Services, which provide expert advice, tailored plans, and ongoing support.
Understanding the risks
Smoking is the leading cause of preventable illness and death. Roughly 9 out of 10 people who get lung cancer are smokers or ex-smokers. But lung cancer isn’t the only risk – smoking can cause cancer in many other parts of the body, including:
- Mouth and throat
- Voice box (larynx)
- Oesophagus (food pipe)
- Bladder
- Bowel
- Cervix
- Kidney
- Liver
- Stomach
- Pancreas
Smoking and your heart
Smoking damages your heart and circulation, raising the risk of:
- Coronary heart disease
- Heart attack
- Stroke
- Peripheral vascular disease (damaged blood vessels)
- Cerebrovascular disease (damaged arteries in the brain)
Smoking and your lungs
Smoking also harms your lungs and makes it harder to breathe, leading to:
- COPD (chronic obstructive pulmonary disease, including bronchitis and emphysema)
- Pneumonia
- Worsening of asthma and other respiratory infections, such as colds
Other effects
- In men, smoking can cause impotence by reducing blood supply to the penis.
- In both men and women, smoking can reduce fertility.
Managing cravings is key
Managing cravings effectively is widely recognised as the single most important factor to successfully stop smoking. Although your urges might feel very strong at the time, they will be fairly short lived and should pass quickly within a few minutes. Each time you resist a craving, you’re one step closer to getting past this phase and stopping smoking for good.
Using nicotine replacement therapy (NRT) such as patches and gums can help satisfy your cravings whilst gradually reducing your nicotine requirement. These methods can also double your chances of successfully quitting. Your doctor may also prescribe you specific medications that control your cravings, such as Zyban and Champix.
Self-help strategies to help quit
NRT and medications to stop smoking can help control your cravings, but they won’t always eradicate them fully. You will still need focus, self-discipline and consistency. To help you on your journey, we recommend that you follow these proven self-help strategies to help you stop smoking for good:
- Set a date to stop smoking and stick to it – You’ll find it much easier to quit if you have a single point in time to focus on.
- Remind yourself why you’re doing this – List all the reasons why you’d like to quit and refer back to it on a regular basis.
- Side-step the cravings – Anticipate your triggers and create a list of five-minute distraction activities to use throughout the day. This could include going for a walk, doing some housework or phoning a friend.
- Surround yourself with support – Tell people close to you that you’re stopping – including smokers – and let them know that you’re going to need their support.
Don’t forget, free support is available
Smokefree is the NHS’s free stop smoking service, which includes a personal plan to help you quit. You can also download their free Quit Smoking app, offering guidance every step of the way.
Evidence shows that if you can stop for 28 days you’re five times more likely to stop for good.
Further support
NHS stop smoking services – Includes information about services across different parts of the UK.
NHS Scotland – Links to support on stopping smoking.
Asthma and Lung UK – Tips and information about the benefits of quitting.
NHS – Smoking and mental health.
National Smokefree Helpline – Call 0300 123 1044 for advice and support. Lines open Mon-Fri 9am to 8pm, and Sat-Sun 11am to 4pm. (England only)
Ref: WPW0008 this information was reviewed May 2024.
