Quit Smoking: A Complete Guide

Giving up smoking is hard, and anyone who’s tried knows it. You may feel anxious, impatient or hopeless, and that’s understandable. The important thing to remember is that help is available and quitting for good is possible. Many former smokers find success by combining support, proven methods and tools.

One of the most effective tools available today is vaping. Public health experts in the UK report that vaping (e-cigarettes) is far less harmful than smoking and helps many smokers to quit. In this guide, we’ll explain what happens when you quit smoking, how to quit smoking, the benefits you’ll gain, why it’s hard, and all the ways to get help, including how vaping can fit into your quit smoking plan.

By Azim Aleem

Published on June 06, 2025

What Happens to Your Body When You Quit Smoking

The moment you stop lighting up, your body begins to heal. Even small improvements start almost immediately. Understanding the quit smoking timeline can help you stay motivated, as your heart rate and blood pressure begin to return to normal within just 20 minutes of quitting smoking. Over the next hours and days, you get even more benefits:

After 8 hours: Oxygen levels in your blood begin to recover, and carbon monoxide drops by half.
After 48 hours: Carbon monoxide is back to normal, nicotine has cleared, and your senses of taste and smell improve. Lungs start to clear out mucus.
After 72 hours: Breathing eases as your bronchial tubes relax, and you’ll feel a boost in energy.
2–12 weeks: Circulation to your heart and muscles improves, making walking and exercise feel easier.
3–9 months: Lung function continues to get better by up to 10%, reducing coughs and breathlessness.
1 year: Your risk of a heart attack is about halved compared to a smoker’s risk.
10 years: Your chance of dying from lung cancer is roughly half that of a smoker.
15 years: (Not shown above, but studies show) your risk of stroke or heart attack becomes similar to a never-smoker’s level.

These improvements are supported by evidence from the NHS and health charities. Every benefit, big or small, is a win. It may help to remind yourself of these milestones when cravings strike. The good news is that even if you’ve smoked for years, it’s never too late – the body begins repairing itself from the very first day.

Benefits of Quitting Smoking

When you quit smoking, there are huge rewards for your body, mind, and life. In the short term, you’ll breathe more easily and have more energy because your blood carries more oxygen. You may notice your sense of taste and smell sharpen almost right away.

Reduced Risk of Serious Diseases

Beyond day-to-day well-being, quitting cuts your disease risks. It lowers your chance of cancer – smoking causes at least 15 types of cancer – and slashes your risk of heart disease, stroke, COPD and other serious illnesses. Within 1–10 years, death rates from heart attack and lung cancer fall by about half. You’re also less likely to get diabetes, osteoporosis, eye disease or dementia.

Better Mental Health

Quitting also helps your mental well-being. Contrary to what some people believe, stopping smoking actually reduces anxiety, stress and depression in the weeks after nicotine withdrawal. Research shows ex-smokers tend to feel happier and calmer than those who continue to smoke. It’s understandable that cigarettes might feel like a stress-reliever, but this is usually just temporary relief from nicotine withdrawal. Most people find their mood improves once that passes (in about 6 weeks or so).

Positive Impact on Family and Friends

Your family and friends benefit too. Quitting means you’re healthier and more active, so you can enjoy life with loved ones and be there for them. It also makes you a positive role model: children of non-smoking adults are much less likely to start smoking themselves. Crucially, giving up stops second-hand smoke exposure. There’s really no safe level of second-hand smoke, especially for kids and pregnant women, so every family member’s health is protected when you stop smoking.

Financial Savings

Finally, think of the money you’ll save. Smoking is expensive: on average, UK smokers save about £49 per week by quitting (that’s over £2,500 a year!). Imagine what else you could do with that cash – holidays, new clothes, treating yourself.

Use the smoking vs. vaping cost calculator to see how your current smoking habits stack up against vaping. By making the switch, find out how much money you could save every month and over a year.

All these quit smoking benefits – better health, appearance (your skin and teeth will thank you), wellbeing and finances – make quitting one of the best decisions you can make.

Why It Is Hard to Quit Smoking

Understanding why quitting is difficult can make it a bit easier to cope.

Nicotine Addiction and Withdrawal

Cigarettes contain nicotine, a drug that really hooks you. Nicotine triggers “feel-good” chemicals in the brain, and over time, your brain comes to rely on it to feel normal. This is physical addiction. When you suddenly stop, your brain and body scream “Where’s my nicotine?!” – causing withdrawal symptoms like irritability, anxiety, restlessness, poor concentration and strong cravings.

These feelings can be intense at first (often peaking in the first few days), but they do pass. Research shows withdrawal symptoms usually peak in the first week and then ease over 2–4 weeks. For example, you might feel on edge, have trouble sleeping, or suddenly feel like that first cigarette of the day is the worst to give up. That’s normal, because your brain was expecting nicotine in those moments and now it isn’t getting it.

The Challenge of Breaking Habits

Quitting is also hard because smoking is a habit. Perhaps you always have a cigarette with your morning coffee, during breaks at work, with drinks, or in times of stress. These routines become deeply ingrained. The NHS calls this “dependence” – you feel like you need to smoke in certain daily situations.

Changing a long-term habit is challenging. It means rewiring your routines. You have to learn to do those old activities without a cigarette in hand. That’s why strategies like going for a short walk instead of smoking after meals, or keeping your hands busy with a stress ball, or chewing gum during usual smoke breaks, can really help break the link.

Emotional and Psychological Hurdles

Finally, there can be emotional or psychological hurdles. Many smokers worry about weight gain (on average, people gain about 4kg in the year after quitting) or fear they won’t cope with stress. It’s true the body adjusts – you may feel sad, tired or anxious during the first few weeks – but remember those feelings are the body adjusting and will pass. The alternative is continuing a habit that drains your health and money.

Most people who quit smoking find that any weight change can be managed with a healthy diet and exercise (and ultimately, the health trade-off is worth it). On balance, the physical and emotional benefits of quitting smoking far outweigh the short-term discomfort.

Quit Methods: Finding the Best Way to Quit Smoking

There is no single “best” way to quit that works for everyone. It often takes a combination of methods and tries. Here are the main quit smoking aids, and what the evidence says about each:

Cold Turkey (Quit on Your Own)

Some people attempt to quit using willpower alone. While it can work, the success rates are usually quite low, around 5–6% long-term success. It’s very tough because you deal with cravings and withdrawal unassisted. Health experts generally recommend adding support or aids whenever possible.

Nicotine Replacement Therapy (NRT)

This includes patches, gum, lozenges, inhalers or nasal sprays. NRT replaces some of the nicotine your body used to get from cigarettes, so it eases withdrawal. A Cochrane review finds that all forms of NRT roughly double your chances of quitting compared to placebo or no aid. For example, if only 6 out of 100 smokers quit on their own, NRT might boost that to about 9–10 out of 100 (combined patch+gum can be even better, up to ~12 per 100). Using two forms of NRT together (like a patch plus gum or spray) is more effective than one alone. NRT is safe, and side effects are usually mild (some skin irritation or mouth soreness). You can get NRT from pharmacies and NHS services.

Prescription Medications

Whatever pharmacological aids you choose, combining them with expert support almost always improves outcomes. Trained stop-smoking advisors can coach you on coping strategies, set quit plans, and provide accountability. The NHS offers free support through local Stop Smoking Services (many GP surgeries and pharmacies do this) and a national helpline. One-to-one or group sessions (in person or online) can make you 3 times more likely to quit for good than trying alone. Apps, online programs and support groups can also help you stay on track and share tips.

Behavioural Support & Stop Smoking Services

E-cigarettes (Vaping):

Vaping is now widely regarded as the best way to quit smoking, especially for those who have struggled with other options. It falls under harm reduction because you still get nicotine, but without tar and many toxins from smoke. Many people use e-cigarettes exactly like they used to smoke, which we’ll cover in the next section.

Remember that repeated attempts are common: “Keep trying,” as CRUK advises. Each try teaches you something about what works for you. Setbacks are normal; what matters is to learn from them and keep going. Planning a quit date, telling friends and family, and finding the right quit aids/support before you try can all improve your chances.

Vaping as a Quitting Tool

One of the most powerful tools in the toolbox today is vaping (e-cigarettes). People are searching for information on how bad vaping is. But in recent years, health authorities in the UK have endorsed vaping as a smoking cessation aid. Public Health England’s expert review estimated that e-cigarettes are about 95% less harmful than smoking. The NHS echoes this: “Nicotine vaping is less harmful than smoking. It’s also one of the most effective tools for quitting smoking,” though it clarifies that vaping is not completely risk-free.

Why Is Vaping Helpful?

Here’s what happens when you quit smoking and start vaping: vapes deliver nicotine in a vapour instead of smoke, so you avoid the tar and carbon monoxide that damage lungs and hearts. Nicotine itself is addictive but relatively harmless; most of smoking’s harm comes from the other chemicals in cigarette smoke. With e-cigarettes, you satisfy your nicotine cravings while eliminating almost all the toxic byproducts of burning tobacco.

Moreover, vaping mimics many aspects of smoking that help you quit. It replaces the hand-to-mouth ritual and the throat “hit” (the sensation in the throat when inhaling smoke) that you’re used to. For many smokers, this makes the transition easier. Instead of lighting up a cigarette, you inhale vapour from a device that often looks and feels similar. You can choose from a wide range of flavours to make vaping more enjoyable – something that is not possible with tobacco.

What Does the Research Say?

Recent systematic reviews (Cochrane reviews) find that vapes are indeed effective at helping smokers quit. One analysis of over 150,000 smokers found that about 14 out of 100 smokers succeed with vaping (or with varenicline/cytisine) in a quit attempt lasting 6+ months, compared to only 6 out of 100 who try without any aid. Another Cochrane update reported that if 6 of 100 people quit using nicotine patches/gum, 8–12 of 100 would quit by using e-cigarettes containing nicotine. In other words, vaping roughly doubles your chance of quitting compared to NRT alone.

Vaping is regulated in the UK for safety (devices must meet standards), and e-liquids can only contain up to 20mg/ml of nicotine. It’s widely available (vape shops, some supermarkets, online) and cannot be sold to minors. Health experts stress that vaping should only be for smokers trying to quit smoking – non-smokers (especially teens) shouldn’t vape. The vast majority of UK vapers are ex-smokers or current smokers using them to quit, and there’s little evidence that vaping is enticing new smokers.

A modern vape kit ready to use. Many people find starting with a simple pod or pen device (like this one) and a suitable nicotine strength helps manage cravings while replicating the hand-to-mouth habit of smoking.

If you use a vape to quit, make sure you do it properly: use enough nicotine (see “How to Start Vaping” below) and vape it whenever you’d normally smoke, until cravings are gone. A UK study found that using vaping with expert support roughly doubles quitting success compared to using NRT. So, consider combining vaping with counselling or stop-smoking sessions to maximise success. Remember, you only get the full benefit if you completely switch from cigarettes to vaping; even occasional cigarettes undermine the gains.

How to Start Vaping

Choose a Device

There are many types big puffs, pod kits, vape pens, box mods, etc. In most cases, the best vape to quit smoking is a user-friendly pod kit or a simple vape pen. They are compact, easy to charge, and auto-activate when you inhale. A reputable vape shop can show you devices. In any case, make sure it’s a UK-compliant device (sold legally in Britain).

Pick a Nicotine Strength

E-liquids come with different nicotine strengths. In the UK, the maximum is 20 mg/ml. As a rough guide, heavy smokers might start around 18–20 mg/ml, moderate smokers might try 12 mg/ml, and light smokers 6 mg/ml. (Too low a strength, and you’ll still crave it; too high, you may feel dizzy. You can always adjust.) Feel free to discuss with a pharmacist or vape shop staff member, who can advise based on how many cigarettes you used to smoke.

Pick a Flavour

Flavours range from tobacco and menthol to fruits and sweets. Choose something you find appealing that doesn’t remind you of cigarettes too much (some people find fruit or mint flavours help them break the “taste link”). There’s no health evidence that flavours are dangerous, but only buy from reputable sources.

Use It Correctly

Read the instructions. For pod systems, fill the pod with e-liquid and insert it. For vape pens, fill the tank. Activate it (often by inhaling or pressing a button). When you feel a craving, take a few puffs – treat it like your cigarette. Don’t be shy about chain vaping (frequent small puffs) in the first days. You want to hit nicotine levels that keep you comfortable.

Monitor and Adjust

If you find you’re vaping constantly and still craving, you may need a higher strength. If you feel nicotine sickness (headache, nausea), slow down or try a lower strength. Over days or weeks, you might gradually reduce the nicotine strength as cravings fade.

Get Support

Again, pairing vaping with guidance is ideal. Consider using the NHS “Ready to Stop Smoking” website or app for tips on how to quit smoking. Some stop smoking services will even integrate vaping into their programme. And if something feels off (e.g. irritated throat or coughing with the device), talk to the shop or pharmacist – sometimes a change of coil or e-liquid composition can help.

The NHS assures us that e-cigarettes do not burn tobacco or produce tar. The vapour still contains some chemicals, but at much lower levels than smoke. And all UK vapes are regulated for safety. So while no one is saying vaping is “good” in general, for smokers, it’s a far safer alternative that helps many people quit.

Managing Cravings & Withdrawal

Even with aids, quitting often means dealing with cravings – intense urges to smoke. These can hit hard, especially in the first week after you quit smoking. Nicotine withdrawal symptoms often include feeling irritable, anxious, restless, hungry, or having trouble sleeping. You may also experience headaches or feel unwell at first. Remember: these symptoms are temporary. Research shows they peak within a few days of quitting and then ease substantially over 2–4 weeks. Your lungs may cough more at first as they clear out tar and mucus; that’s a positive sign of healing, even if it’s uncomfortable for a little while.

Coping Tips:

When a craving strikes, realise it usually lasts only a few minutes. Experts say, “Cravings only last up to 15 minutes”. Distract yourself during that time. Go for a short walk, drink water, chew sugar-free gum, do a quick breathing exercise or meditate. Even doing the dishes or sending a text message can break the craving cycle.
Keep your hands busy. Hold something (like a pen or stress ball), snack on raw vegetables, or fiddle with a fidget toy. This substitutes for the hand-to-mouth habit and stops you from mindlessly reaching for a cigarette.
Practice deep breathing. Slow, deep breaths can help calm anxiety and reduce the urge. Breathe in for 4 seconds, hold 4, out 4, repeat until the urge subsides.
Use your quit aid generously. If vaping, take a few deep puffs whenever needed. If on NRT or medication, follow the schedule so your nicotine level stays consistent. The whole idea is to remove the physical need step by step.
Remind yourself of your reasons for quitting whenever you feel tempted. Some people keep a list of their personal motivations or look at the money saved to stay focused.

Everyone is different, so find the strategies that work best for you. Also remember: smoking relapse is common, especially within the first month. If you do slip and have a cigarette, don’t despair or see it as a total failure. Analyse what triggered it, learn from that, and resolve to try again. Many people need multiple quit attempts to succeed. Each time you’ll be stronger and wiser. Keep going – the benefits are on the other side of these hard days.

Avoiding Relapse

Long-term success often means being mindful of triggers and routines that make you want to smoke, as managing these can determine how long it takes to quit smoking. For some, cravings ease within a few weeks, while for others, it may take months to overcome these urges fully. Common triggers include:

Social situations: If friends or colleagues smoke (e.g., at bars or parties), it can be hard. Consider spending time with friends who don’t smoke or being the “designated non-smoker” who goes outside but doesn’t smoke. Practice explaining to others that you quit and asking for their support.
Daily rituals: If you always had a cigarette with coffee or after meals, change it up. Try going for a short walk after meals instead of smoking. Brush your teeth, chew gum or switch the order of your routine. Even simple changes (e.g., drink tea instead of coffee in the morning) can break the association.
Stress and emotions: Many people smoke to cope with stress or boredom. Find new coping tools after deciding to quit smoking: exercise, listen to music, take up a hobby, or use relaxation techniques. When stressed, remind yourself that smoking will only temporarily alleviate nicotine withdrawal, and then leave you craving more.
Alcohol: Drinking can weaken resolve. It’s often advised to avoid alcohol (or limit it) for the first few months of quitting, especially if you normally chain-smoke with a drink. If you do drink, smoke-free beers or mocktails might help.
Food cravings: Some smokers snack more after quitting. Keep healthy snacks around to munch on (fruit, nuts, veggies) so you’re not tempted by a cigarette. Drinking plenty of water can also reduce cravings.

It can help to make a list of “high-risk” situations in your life and plan alternatives. CRUK suggests “Change your routine” if you used to smoke in certain situations: for example, after a meal, go for a quick walk or do something enjoyable instead. If you live with smokers, ask them not to smoke around you. Avoiding temptation is not a weakness – it’s a strategy.

If you find yourself struggling, reach out for support right away (see next section). Even online forums and communities (like the NHS Smokefree Community) can offer encouragement. And remember the cravings advice above: distractions and deep breaths often work. Your decision to quit is the most important one.

Support & Resources

You don’t have to quit alone. There are many free resources in the UK to help you quit smoking:

NHS Stop Smoking Services

Local clinics offer free, friendly support through one-to-one advice or group sessions, either in person or online. Trained advisors can tailor a quit plan, including prescriptions for NRT or medications. Referral via GP/pharmacist or call directly. In England, call 0300 123 1044.

NHS Smokefree / Better Health Website

Comprehensive online resources include the NHS Quit Smoking App (a 28-day program), Personal Quit Plan, email courses, and online communities like Better Health Quit Smoking on NHS.uk.

Apps and Helplines

In addition to the NHS app, other apps include Smoke Free and QuitNow. These offer tracking, reminders, and advice. Helplines provide live support – see the NHS for regional numbers.

Pharmacists and GPs

Pharmacists can offer advice and supply NRT products. Some know local stop-smoking groups. GPs can prescribe medications (e.g. varenicline, bupropion) and refer you to behavioural support services.

Charities

Trusted organisations such as Cancer Research UK, Astha + Lung UK, and British Heart Foundation offer free resources, quitting tips, and sometimes support events.

Stoptober

Public Health England runs a national quit campaign every October. It encourages people to stop smoking for 28 days, which has been proven to significantly increase their chances of quitting for good. The campaign offers free online tools, social media support, an app, and daily encouragement. Want to know how to quit smoking this stoptober? Check out our blog!.

ASH (Action on Smoking and Health)

UK charity working to eliminate the harm caused by tobacco. Offers evidence-based reports, policy updates, and public information. While aimed partly at professionals and policymakers, it also provides clear factsheets and resources for smokers trying to quit.

Always take advantage of free help available. These services exist because quitting is hard, and the evidence shows that support works. A healthcare provider can help tailor the approach (e.g., suggesting which NRT to try or whether meds like Champix are suitable).

Note: This blog post is for general information only. It’s not medical advice. If you have health conditions or concerns, please speak to your GP or a stop-smoking advisor who can give you guidance specific to you. They can also answer questions about combining vaping with medications or anything else on your mind.

Conclusion

Quitting smoking is a journey, often with ups and downs. It’s completely normal to find it tough, but it’s always worth it. You have already taken a positive step by learning about the process. Remember: help exists, and you’re not alone. Whether it’s counselling, nicotine patches, vaping, apps or a good support network, many tools can help you along the way. Most importantly, keep trying. Many smokers make several attempts before staying smoke-free for good – each try gets you closer.

Vaping might just be the thing that finally works for you. It’s a proven smoking cessation aid and can greatly increase your odds of success. If you use it carefully (with appropriate nicotine strength) and fully switch from cigarettes, it could be the breakthrough you need. Pair it with support from a stop-smoking service or your GP, and you’ve stacked the deck in your favour.

Stay hopeful and patient. Celebrate every cigarette not smoked – it’s a victory. Over time, you will notice better breathing, taste, energy and health. The cravings will fade, and a smoke-free life becomes the new normal. You can quit smoking. Keep focused on the positive changes ahead, and let the evidence guide you: quitting is one of the best decisions for you and your loved ones. Good luck on your journey to being smokefree!

Azim Aleem - Vaping Expert & Industry Specialist

Digital Marketing Consultant

Azim Aleem is the Head of Digital Marketing at Alectrofag, with a strong background in the vaping industry. A former smoker, Azim personally understands the life-changing benefits of switching to vaping, a perspective that brings authenticity and depth to his work. He began his career as a vape shop assistant, gaining valuable, hands-on insight into customer needs and industry trends. Today, he combines that practical knowledge with strategic digital expertise to highlight the positive impact of vaping and support others on their journey to quit smoking for good.