Quit smoking - Better Health - NHS Skip to main content Better Health - Home Better health, let's do this NHS logo Stoptober is back Whether you want to start breathing easier, feel the energy boost or even have a little more money to spend, there has never been a better time to stop smoking. Remember, it's never too late to join the thousands of people quitting smoking this October. Check out our tips and tools. You've got what it takes to quit this Stoptober! Download the free NHS Quit Smoking app this Stoptober Use the NHS Quit Smoking app to help you quit smoking and start breathing easier. The app allows you to:track your progresssee how much you're savingget daily support If you can make it to 28 days smoke-free, you're 5 times more likely to quit for good! Did you know If you can make it to 28 days smoke-free, you're 5 times more likely to quit for good. Ways to quit Many people try to quit smoking with willpower alone, but it's much easier to go smoke-free with the right help. There are lots of support options available, try a combination that works for you. Vaping to quit smoking Nicotine vapes can help you to quit smoking and they are substantially less harmful than cigarettes. Read up on stop smoking aids Stop smoking aids help you manage nicotine cravings and other tobacco withdrawal symptoms. Find your local Stop Smoking Service Get free expert help from your local Stop Smoking Service and boost your chances of quitting by 3 times. 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 All carbon monoxide is flushed out. 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 pumping through to your heart and muscles much better because your circulation will have 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. Did you know Stopping smoking not only improves your physical health but also is proven to boost your mental health and wellbeing. Quitting can improve mood, and help relieve stress, anxiety and depression. 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.List your reasons to quit.Tell people you're quitting.If you have tried to quit before, remember what worked.Use stop smoking aids.Have a plan if you are tempted to smoke.List your smoking triggers and how to avoid them.Keep cravings at bay by keeping busy.Exercise away the urge.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! Get your free personal quit plan Answer 3 easy questions to find the combination of support that's right for you to get your free personal quit plan. Smoke-free pregnancy Advice on stopping smoking and protecting your unborn baby. Secondhand smoke Find out how to protect your loved ones against secondhand smoke. Paan bidi and shisha Find out the risks and how you can quit. Get daily email support If you would like some extra support, you can sign up for 28 days of stop smoking advice and tips – delivered straight to your inbox. Sign up for email support Find your online community You do not have to do it alone – join others going through the same thing in a friendly and supportive environment. Join the Quit Smoking Support Group on Facebook 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 8pmSaturday and Sunday: 11am to 4pm Take care of your mind Your mental wellbeing is just as important as your physical health. Answer 5 quick questions to get your free mind plan from Every Mind Matters – including tips to help you deal with stress and anxiety, improve your sleep, boost your mood and feel more in control. Get Your Mind Plan