Stoptober - Are you up to the stop-smoking challenge?

Alice Monk
Sep 30, 2018
3 min read

Updated: Sep 24

If you’ve been looking for motivation to quit smoking, Stoptober is your moment. Each October, the NHS runs this national campaign to encourage smokers to give up for good. The idea is simple: quit smoking for 28 days — and you’ll be five times more likely to stay smoke-free long term.

Thousands of people across the UK take part every year. With plenty of resources and support available, there’s no better time to try.

Why quit?

Your health

No matter how long you’ve smoked, quitting has immediate and long-term benefits:

Your sense of taste and smell improves
Breathing and fitness get better within weeks
Skin and teeth look healthier
Fertility improves, along with chances of a healthy pregnancy
You feel more confident without the smell of smoke lingering

Your family & friends

Second-hand smoke exposes loved ones to the same harmful chemicals as smokers themselves. It raises their risk of lung disease, cancer, and infections such as bronchitis and pneumonia. Children are especially vulnerable.

Over 80% of second-hand smoke is invisible and odourless, so even if you think you’re being careful, it’s hard to protect others. Quitting is the only way to eliminate this risk.

Your money

The cost of smoking adds up quickly. With the average pack of 20 cigarettes now over £14.50, a 20-a-day smoker could save more than £5,000 a year. Imagine what else you could do with that money. Try the NHS cost calculator for a personalised estimate.

A pile of cigarettes with one of them standing upright. — Stoptober is the NHS's annual campaign to help and encourage smokers to quit for good.

What happens when you quit?

According to the NHS quit timeline:

20 minutes – Pulse rate returns to normal
8 hours – Carbon monoxide and nicotine levels reduce by more than half; oxygen returns to normal
48 hours – Carbon monoxide is eliminated, lungs start clearing mucus; taste and smell improve
72 hours – Breathing becomes easier, energy rises
2–12 weeks – Circulation improves
3–9 months – Coughs and wheezing ease; lung function rises by up to 10%
1 year – Risk of heart disease falls to about half that of a smoker
10 years – Risk of lung cancer drops to half that of a smoker
15 years – Risk of heart attack is the same as someone who never smoked

Quick quit tips

Think positive – A past attempt doesn’t mean future attempts won’t succeed.
Make a plan – Set a date and stick to it. The “not a puff” rule helps keep you on track.
Know your triggers – Alcohol, coffee, stress, or mealtimes can prompt cravings. Have strategies ready - like a walk, a glass of water, or phoning a friend.
Switch routines – After meals, clear up straight away or move to a smoke-free space.
Get support – Team up with friends or use your local NHS Stop Smoking Service for free advice and treatment options.
Try NRT or vaping – Nicotine replacement therapies (patches, gum, lozenges, sprays) and e-cigarettes can double your chances of success.
Stay active – Even 5 minutes of exercise helps reduce cravings.
Remind yourself why – Keep a list of your reasons to quit and revisit it during tough moments.