Benefits of Quitting Smoking: What Happens?
It doesn’t matter how long you’ve used a tobacco product; quitting brings immediate and long-term health benefits. Your body starts to heal from the moment you stop.
Immediate Benefits
Within 20 minutes, your heart rate and blood pressure drop to normal levels. After 8 hours, carbon monoxide levels in your blood fall and oxygen levels return to normal. Within 48 hours, your sense of taste and smell begin to improve as nerve endings start to regrow.
Short-Term Benefits
After 2-12 weeks, your circulation improves and lung function increases by up to 30%. You’ll notice you can breathe more easily, have more energy, and can exercise without getting as breathless. Many people find they’re coughing less and have fewer colds and respiratory infections.
Long-Term Benefits
Within 1 year of quitting, your risk of heart attack drops by half. After 10 years of stopping smoking completely, your risk of lung cancer is about half that of someone who continues to smoke. After 15 years your risk of heart disease is similar to someone who’s never smoked.
Other Benefits
Beyond health improvements, you’ll save a significant amount of money. If you smoke 20 cigarettes a day, you could save over £3,363 a year. You’ll also notice your clothes and home smell fresher, your skin looks healthier, and your teeth are whiter. Many people report feeling more confident and proud of their achievement.
Why is it hard to stop smoking cigarettes and vapes?
Smoking is both a physical and psychological addiction, which is why quitting nicotine takes more than willpower alone. Nicotine affects your brain within seconds of inhaling, and the same pattern applies if you vape. It triggers the release of dopamine, creating feelings of pleasure and relaxation that your brain begins to crave.
The physical addiction means your body has become dependent on nicotine, leading to withdrawal symptoms when you try to quit. These can include irritability, anxiety, difficulty concentrating, increased appetite and strong cravings for cigarettes.
The psychological addiction involves the habits and routines you’ve built around smoking or vaping like having a cigarette with your morning coffee, reaching for your vape during breaks at work, or lighting up when socialising with friends. Breaking these patterns is often just as challenging as managing the physical withdrawal, which is why going cold turkey works for some people but leaves many others struggling within days.
Nicotine Withdrawal Symptoms
These are common when you stop smoking or go through withdrawal from e-cigarettes, and they show your body is adjusting to life without nicotine. They’re temporary and are actually signs that your body is healing:
- Strong cravings for cigarettes or vapes
- Irritability, frustration, or anger
- Anxiety or feeling restless
- Difficulty concentrating
- Increased appetite and weight gain
- Trouble sleeping or insomnia
- Headaches
- Feeling tired or low in energy
- Low mood or depression
Most withdrawal symptoms are strongest in the first few days and weeks after quitting, gradually reducing over time. Using stop smoking medication can significantly reduce these symptoms and improve your chances of quitting for good.
Stop Smoking Treatment
Nicotine Replacement Therapy (NRT)
Nicotine replacement products provide your body with nicotine without the harmful chemicals found in cigarettes. They help reduce withdrawal symptoms and cravings while you break your habit.
Nicotine Patches
Patches deliver a steady dose of nicotine through your skin throughout the day. You’ll typically start with a higher strength patch like 25mg and then gradually reduce to lower strengths over 8-12 weeks. They’re convenient and discreet, worn under clothing.
Nicotine Gum
Nicotine gum provides quick relief from cravings when you need it. You’ll chew the gum slowly until you taste the nicotine, then rest it between your cheek and gum. Available in different strengths and flavours.
Nicotine Nasal Sprays
These products provide faster nicotine delivery for stronger cravings. The inhalator resembles a cigarette, which some people find helpful for the hand-to-mouth habit. Nasal spray gives the quickest nicotine hit but can cause irritation.
Combining NRT Products
You can often combine different forms of NRT for better results. For example, using a patch for steady background nicotine levels alongside gum or lozenges for sudden cravings.
When to Use NRT
- NRT products are suitable for most smokers who want to quit
- They’re particularly effective when combined with behavioural support
- You can use NRT even if you’re still smoking occasionally as you cut down
- Most people use NRT for 8-12 weeks, though you can use it for longer if needed
Prescription Stop Smoking Medication
For some people, prescription tablets like Champix (varenicline) or Zyban (bupropion) may be more effective than NRT alone, particularly for heavy smokers or those who’ve tried to quit before without success.
You can also get support through your GP or local NHS Stop Smoking Service, which offers free advice to help you quit. The NHS Stop Smoking Service provides expert guidance and behavioural support and can prescribe the most suitable treatment for you.
You can find your local stop smoking service online or by calling the National Smoke Free Helpline on 0300 123 1044.
Support for Stopping Vaping
The best way to stop vaping is to build a quit plan in stages, tackling both the nicotine dependence and the hand-to-mouth habit at the same time. Setting a quit date and stepping your nicotine strength down gradually beforehand makes the final point you stop far easier to handle.
If you need help to stop vaping e-cigarettes, the same options used for smoking cessation can support you, including nicotine replacement therapy and behavioural support from your local NHS Stop Smoking Service. Vaping isn’t currently a licensed indication for stop smoking medicines, so speak to your pharmacist or GP about what will suit you and the vaping devices you currently use.
Stop vaping aids that can help you quit vaping include nicotine patches, gum, lozenges, mouth sprays and inhalators, the same NRT products used to quit cigarettes, stepped down gradually as your cravings ease. If you want to stop vaping for good, pairing a longer-acting product like a patch with a fast-acting one like gum or a mouth spray helps cover both steady background cravings and sudden urges. Step your nicotine strength down over a few weeks and most people can go fully vape-free within a couple of months.
Tips to Help You Quit Vaping & Smoking
If you’re stopping cigarettes, vapes or both, small practical changes can make the difference between a slip and a successful quit. Try the following:
- Pick a firm quit date within the next two weeks and mark it in your diary
- Tell family, friends and colleagues so they can back you up
- Write down your personal triggers like coffee, alcohol, stress or driving, and plan how you’ll handle each one
- Clear cigarettes, lighters, vapes, pods and e-liquids out of your home, car and desk the night before
- Line up NRT, prescription tablets or another treatment option before your quit date so you’re not caught out
- Ride out cravings by pausing, breathing slowly and drinking a glass of water, since most cravings pass within a few minutes
- Swap smoking or vaping breaks for a short walk, a stretch or a phone call
- Cut back on alcohol in the first few weeks, as it lowers your resolve and pairs strongly with nicotine habits
- Track your progress and reward yourself at 24 hours, one week, one month and three months
- If you slip, don’t write off the whole attempt, treat it as feedback and restart the same day
Behavioural support, alongside these tips, gives you better results than tackling it alone.
