Deciding to quit smoking or tobacco is a fantastic move towards a healthier you. Now, since you are here, that means you have already taken the first bold step.

We completely understand that it can be an uphill battle; the right approach and support can be the game-changer. Considering this, we have included all the practical steps and proven strategies that will make the journey easier.

Understanding Smoking Addiction

As mentioned, smoking is an addiction because of the chemical Nicotine. When you smoke, nicotine releases dopamine in your brain that makes you feel instantly good, but this feeling doesn’t last for a long time. As a result, you crave cigarettes over cigarettes, and over time, you turn into a chain smoker.

Some other signs of high nicotine dependence include:

Unable to stop smoking, despite attempts.
Experiencing withdrawal symptoms when trying to quit, such as cravings, anxiety,
irritability, and difficulty concentrating.
Continuing to smoke despite health problems.
Giving up social activities where smoking isn't allowed.

What Happens When You Quit?

Quitting smoking has immediate and long-term benefits, but it is quite challenging in the beginning. According to the NHS, here's a timeline of what happens when you quit:

20 minutes: Your blood pressure and pulse rate become normal.
8 hours: The levels of carbon monoxide and nicotine in your blood are reduced by half.
24 hours: Your lungs start to clear out mucus and other debris, lowering the risk of a heart attack.
48 hours: Your body gets nicotine-free, and your sense of taste and smell improve.
72 hours: Breathing becomes easier, and energy levels increase.
2-12 weeks: Blood circulation in the body improves.
3-9 months: Coughing and wheezing decrease, leading to improved lung function.
1 year: Your risk of a heart attack is reduced by half compared to a smoker.
10 years: Your risk of lung cancer is reduced by half compared to a smoker.
15 years: Your risk of a heart attack is the same as someone who has never smoked.

You might experience some withdrawal symptoms, such as cravings, irritability, restlessness, difficulty concentrating, and trouble sleeping. These usually fade within a few weeks. Remember, these are signs your body is healing and adjusting to being smoke-free.

Preparing to Quit

Planning is key to successfully quitting anything bad, such as smoking. Here are some steps we suggest you follow strictly:

Make a quit plan: Set a quit date and mark it on your calendar. You can use the NHS free quit smoking app for assistance.
Involve friends and family: Discuss your thoughts and plans with your loved ones to receive genuine and ongoing support.
Remove temptations: Throw away all cigarettes, lighters, and ashtrays from your home, car, and workplace.
Identify triggers: Find out what makes you want to smoke. Is it coffee, alcohol or stress? Consider alternatives, such as switching to fruit cocktails, canned juices, or tea. Also, leave the gatherings where smoking is a common practice.
Find substitutes: Stock up on vapes or any other items that can occupy your mouth and hands.
Consider nicotine replacement therapy (NRT) or medication: Talk to your doctor or pharmacist about options like patches, gum, lozenges, or prescription medications.
Use Stop Smoking Calendar: The NHS provides a Stop Smoking Calendar to help smokers track their progress and stay motivated towards quitting smoking.

Traditional Smoking Cessation Methods

Knowing your options is key to quitting smoking. Adopting traditional methods can have helped many people in the past, so it’s no mistake to take the chance. Below we have listed all of them for your convenience.

Cold Turkey

This method involves stopping abruptly without any aids like medication or nicotine substitutes. This is the most challenging among the rest as it requires high willpower and robust support to overcome those strong cravings.

Nicotine Replacement Therapy (NRT)

NRT provides nicotine without the harmful chemicals found in cigarettes. As part of a broader range of stop-smoking products, it includes options such as patches, gum, lozenges, inhalers, and nasal sprays. These products help to reduce cravings and withdrawal symptoms by gradually weaning the body off nicotine.

Prescription Nicotine-free Medications

Doctors in the UK prescribe medications like Bupropion (Zyban) and Varenicline (Champix) as smoking cessation aids.

Bupropion suppresses cravings and withdrawal symptoms by affecting chemicals in the brain involved in addictive behaviour. It is typically taken as one or two tablets per day, starting one to two weeks before your quit date.
Varenicline works by reducing the pleasurable effects of nicotine and easing withdrawal symptoms. It is usually taken as tablets daily, starting one to two weeks before you plan to quit.

Lifestyle Changes and Therapy

This approach focuses on modifying behaviours and addressing the psychological aspects of smoking.

Trainers suggest exercise as it aids stress management and improves mood, which eventually breaks associations with smoking triggers.

Cognitive Behavioural Therapy (CBT) and counselling provide strategies for coping with cravings, managing triggers, and building motivation for long-term abstinence.

E-cigarettes/Vaping to Quit Smoking

In recent years, vaping has emerged as the most adopted method to quit smoking. According to Jama, e-cigarettes or vapes were the smoking cessation aid in 40% of quitting cases in 2023-2024 alone.

E-cigarettes heat an e-liquid to produce vapours that users inhale, giving a hand-to-mouth action and sensory experience that facilitates managing psychological cravings.
E-liquids typically contain different nicotine strengths, flavourings, and other substances, but not tar and other harmful chemicals found in tobacco smoke.

However, note that vaping is considered less harmful than smoking; it is not risk-free and is not recommended for non-smokers or young people in the UK.

Vaping and Young People

It's crucial to address the issue of vaping among young people. Vaping is not for children or young people. Their developing lungs and brains are more sensitive to its effects. While vaping is 95% less harmful than smoking, it's not risk-free. The legal age to buy vaping products in the UK is 18.

How Vaping Can Help You Quit

Multiple factors make e-cigs a better substitute for cigarette smoking. The examples include:

Vaping provides nicotine without the harmful tar and many toxic chemicals in cigarettes.
It mimics the hand-to-mouth action of smoking, easing the transition.
E-liquids are available in various nicotine strengths, allowing you to reduce your nicotine intake gradually.
Vaping devices are customisable to fit personal preferences.
Using a vape can help manage cravings and withdrawal symptoms.
For the best results, vaping can be paired with a comprehensive quit smoking plan from the NHS.

How to Use Vape Devices to Quit Smoking

If you choose to use a vape to quit tobacco smoking, here are some tips you need to consider:

Pick the Right Device

A vape pen, pod device, or disposable vape is a good choice for beginners. Choose the kit as per your vaping style and experience. For instance, if you’re an ex-smoker, disposable vapes and big puff devices are your go-to option.

Choose the Right Nicotine Strength

Start with a nicotine level that matches your cigarette use. For instance,

Heavy smokers (more than 20 cigarettes a day) consider a high nicotine strength (18 – 20mg/ml).
Moderate smokers (10 – 20 cigarettes a day) start with a medium strength (12–18mg/ml).
Light smokers (fewer than 10 cigarettes a day): Opt for a low strength (6 –12mg/ml).

Use As Per Need

Don't worry if you're vaping more than you used to smoke, as the goal is to manage cravings.

Set Boundaries

Limit where and when you vape to prevent it from becoming a long-term habit.

Consider Using Nicotine Patches

You can use nicotine patches to quit smoking with your preferred vape flavour for extra support.

Resources and Support Systems

Quitting smoking is easier with support. Here are some resources in the UK:

NHS Smokefree: The NHS Smokefree website offers a wealth of information, advice, and support. You can also contact their helpline by calling 0300 123 1044.
Local Stop Smoking Services: Your doctor, pharmacist, or health visitor can refer you to local services, which offer free expert advice and support.
Asthma + Lung UK: Their helpline (0300 222 5800) and website provide guidance and support.
Public Health Campaigns: Participate in annual and national quit-smoking campaigns, such as VApril and Stopober. Moreover, you can also seek help from Allen Carr’s Easyway method for corporate support for workplace quitting.
Action on Smoking and Health (ASH): ASH offers fact-based resources on smoking and quitting, including research on health impacts, policy updates on tobacco and vaping regulations, and guidance on using vaping as a tool to quit smoking.
Stop Smoking London: Offers tailored support and resources for people in London.

Remember, you're not alone in this. There's plenty of help available.

Quitting smoking is a journey, not a race. Be patient with yourself, celebrate your successes, and don't give up if you have a setback. You can do this!

Your Go-to Guide to Quit Smoking