We all know that smoking is bad for us, but quitting can be easier said than done. That said, the long-term gains of stopping smoking are huge and, with the right help and support, entirely possible.
Quitting smoking can not only benefit your health but your wallet too – and, you’ll also be protecting your loved ones.
Here, we’ll delve deeper into some of the benefits of quitting smoking and offer seven tips to help you get started.
What are the benefits of quitting smoking?
There are so many benefits that come from quitting smoking – including improved health, finances, and protection of loved ones. Learning about these can help motivate you to quit.
Quitting smoking will improve your physical health
Cigarette smoke contains thousands of chemicals. At least 250 are harmful, and 65 are known to cause cancer – including carbon monoxide, hydrogen cyanide, and benzene.
As a result, smoking significantly increases the risk of various health conditions, including heart disease, stroke, chronic obstructive pulmonary disease (COPD), diabetes, and osteoporosis. For example, Cancer Research UK estimates that around 86% of lung cancer deaths in the UK are caused by tobacco smoking.
However, the good news is that once you quit, your body begins to repair itself – and some of the benefits are almost immediate. According to the NHS…
- 20 minutes after quitting your pulse rate will begin to return to normal
- Eight hours after quitting your oxygen levels are recovering, and the harmful carbon monoxide level in your blood will have reduced by half
- 48 hours after quitting all carbon monoxide is flushed out. Your lungs will clear out mucus and your sense of taste and smell will improve
- 72 hours after quitting your breathing and energy levels will improve
- Two to 12 weeks after quitting blood will be pumping through your heart and muscles much better due to improved circulation
- Three to nine months after quitting any coughs, wheezing, or breathing problems will be improving as your lung function increases by up to 10%
- One year after quitting your risk of heart attack will have halved compared to a smoker
- 10 years after quitting your risk of death from lung cancer will have halved compared to a smoker
Quitting smoking will benefit your mental health
When you’re a smoker, you may feel that smoking supports your mental well being by helping you relax, deal with stress, and manage life’s difficulties. However, research shows that the opposite is true, and that quitting smoking is one of the best things you can do for your mind.
Studies have found that, once withdrawal symptoms have passed, people typically experience less stress, anxiety, and depression after quitting smoking. For example, in this study, those who quit smoking had less anxiety and depression compared to those who continued smoking.
Quitting smoking will save you money
As well as its negative effect on health, smoking is expensive. According to the NHS, smoking 20 cigarettes a day costs around £5,000 a year – with a pack of 20 cigarettes costing over £14 on average. And prices are only set to rise.
To see how much you could save, check out the NHS’ quit smoking calculator tool.
Quitting smoking will protect your loved ones
Smoking doesn’t only affect the person smoking the cigarette, but everyone around them. According to research, second-hand smoke, known as passive smoking, can raise the risk of several health issues – including cancer, heart disease, and respiratory conditions.
For example, this study found that second-hand smoke can increase the risk of developing heart disease by 25-30% and stroke by 20-30%. Researchers noted that even brief exposure can damage blood vessel linings and cause blood platelets to become stickier, increasing the risk of a heart attack. Another study found that second-hand smoke can increase the risk of lung cancer by 20-30%.
By quitting smoking, you’ll also be a better role model for any children in your life.
7 tips for quitting smoking
Quitting smoking is tough, but there are things you can do to help make things a little easier and boost your chances of success.
We’ll cover some of these below…
1. Decide on a quit date
Once you’ve decided to stop smoking, choosing a quit date can be helpful. Many ex-smokers can recall the exact date and time that they had their last cigarette.
Not only can this be motivating, but it can also help to prevent you from putting it off or changing your mind later. You might also like to tell your loved ones when you plan to quit for extra accountability.
While certain times of the year are more popular for quitting smoking (around half a million smokers attempt to quit every New Year), you don’t have to wait for a certain time of year to quit – any day goes.
And remember, you’re not alone! According to Action on Smoking and Health, around two-thirds of British smokers want to quit and around seven million try each year.
2. Remind yourself of why you want to quit
To stay motivated to quit smoking, it’s important to identify your ‘why’. Whether it’s for your health or that of your loved ones, reminding yourself of this can be invaluable when quitting inevitably becomes difficult.
Some people also find it useful to write down their reasons for quitting and display them somewhere where they’ll see them every day – for example, the bathroom mirror.
3. Prepare for withdrawal symptoms
Once you quit smoking, it’s common for people to experience withdrawal symptoms, such as irritability, restlessness, trouble concentrating, cravings, and anxiety. This is because nicotine is highly addictive and people who smoke get used to having a certain amount in their body.
According to research, symptoms tend to be worse during the first week after quitting, often peaking during the first three days, before gradually dropping over the first month.
Resisting the urge to smoke can be particularly challenging during this time, but reminding yourself that these feelings are only temporary can help. Some people also find it helpful to view their symptoms as a sign that their body is recovering.
Other things, like nicotine replacement therapy and practising breathing exercises, can be useful. It’s also worth recognising potential triggers, and taking steps to manage them, which we’ll cover next.
4. Identify triggers and take steps to manage them
One of the most useful things for successfully quitting smoking is to identify potential triggers and take steps to manage them.
Before you quit, you might like to keep a journal for a few days and record anything that triggers your desire to smoke – including things like the time of day, the intensity of the craving, where you are, and what you’re doing at that moment.
Common triggers include stress, boredom, drinking coffee, watching TV, going to social events, and seeing other people smoke. Many people also experience cigarette cravings after finishing a meal, so you might find it helpful to replace this habit with something like going for a walk or chewing a mint to occupy your mouth. Check out our article, 8 tips on how to break negative habits and develop positive ones, for help more with this.
If you smoke to relieve stress, improve mood, or for pleasure, it can be useful to consider other ways to seek gratification. Check out our articles, 9 simple stress relieving activities, 12 simple things you can do every day to boost mood, and 14 fulfilling hobbies for ideas.
5. Build a support network
Research has found that people who have others to help them on their journey are more likely to quit smoking for good. So, building a support network is key. Your loved ones will be able to keep you accountable and encourage you to keep going – particularly when you’re tempted to give up.
It’s also worth letting others in your life know that you’re trying to quit; for example, at work. This will make it easier for people to avoid doing things that might make quitting trickier for you. Check out the NHS’ guide to helping someone quit smoking for more information.
For further support, you might find it useful to connect with your free local NHS Stop Smoking Service. Developed by experts and ex-smokers and delivered by professionals, these services offer free expert advice, support, and encouragement to help you stop smoking for good. According to research, you’re three times more likely to quit smoking for good with the right support and professional help.
You can find out more about what to expect at your local stop smoking service on the NHS website.
6. Stay active
There are so many benefits to exercise, and staying active can make all the difference when quitting smoking.
Research shows that exercise can help curb nicotine cravings and ease withdrawal symptoms. This can also be useful for preventing weight gain, which some people struggle with after quitting smoking because nicotine suppresses appetite and interferes with metabolism.
Exercise is also an effective form of stress relief and can boost mood overall. Many people find it to be an effective distraction from the urge to smoke and in managing feelings of anxiety.
After quitting, it’s also likely that you’ll find exercise progressively easier as your body starts to repair itself, which can make sticking with it easier.
If you’re yet to find a form of exercise you enjoy, head over to the fitness and exercise section of our website. Here, you’ll find information on everything from swimming and cycling to team sports.
7. Don’t give up
Stopping smoking is difficult and it’s normal to have ups and downs. In fact, research shows that smokers take an average of six attempts before successfully quitting – so don’t beat yourself up if it doesn’t happen as quickly as you’d imagined.
Keep going and remind yourself that you’ll get there in the end. Statistics show that 61% of people who have ever smoked in Great Britain have quit and are now ex-smokers – and you can be one of them!
Final thoughts…
Quitting smoking is tough, but with the right help and support, it’s entirely possible. And, it’s one of the best decisions you can make – for your health, your wallet, and your loved ones.
For further reading, head over to the general health section of our website. Here, you’ll find information on everything from lung and heart health to important health checks for over 50s.
Do you have any other tips for quitting smoking that you’d like to share? We’d be interested to hear from you in the comments below.
