A Complete Guide on How to Quit Smoking

Why Quitting Smoking Matters in the UK?

Our body possesses the ability to heal itself, especially when we stop consuming harmful food. In this case, it is the cigar you are smoking, taking it in like a fast food for the taste.

What Happens to Your Body When You Quit Smoking

Let’s discuss the health improvements from quitting smoking. The result is pretty immediate:

• Within 20 minutes: Blood pressure and heart rate start to normalise. Circulation improves slightly.
• After 12 hours: Carbon monoxide levels in your blood drop to normal, increasing oxygen levels.
• Within 24 hours: The risk of a heart attack begins to decrease.
• After 48 hours: Nerve endings start to regenerate, improving your sense of taste and smell.
• Within 2–12 weeks: Circulation continues to improve, making physical activity easier. Lung function starts to increase.
• After 3–9 months: Coughing, sinus congestion, and shortness of breath decrease. Lungs begin to repair themselves.
• After 1 year: The risk of heart disease is reduced by half compared to a smoker.
• After 10 years: The risk of lung cancer drops to roughly half that of a smoker.
• After 15 years: Heart disease risk equals that of a non-smoker. Overall, life expectancy has significantly improved.

These changes are real and can change your life in a big way.

The Beneficial Aspects of Quitting Smoking

Quitting smoking is one of the best decisions you can make for your body, mind, and overall quality of life. From the moment you leave your last cigarette, your body begins to heal—and the benefits keep growing over time.

Why Nicotine Makes Quitting Smoking Hard

Nicotine is the substance used in the cigar. You can easily become addicted to it due to its effects on your brain’s reward system. It does not just take over your mind, but also affects you physically.

As time passes, smoking becomes a part of your life. On a psychological level, you become attached to it. And this type of physical and behavioural dependency leads to struggle when it comes to quitting. In other words, you may experience extreme cravings for it, irritability, and restlessness. However, they are very much temporary, and there is a way to manage them.

Proven Methods to Quit Smoking in the UK

Everybody is different based on their needs and demands. In this case, as well, there is no single method; there are several methods that can help you recover from smoking addiction. Have a look:

• You can get free support near you from the NHS stop smoking services.
• Nicotine replacement therapy: Patches, gum, sprays, and even inhalers are available to assist you in fighting smoking.
• Medicine prescription: Your GP can prescribe medicines like varenicline or bupropion.
• E-cigarettes: The most popular one these days, many ask, “Do e-cigarettes help you quit smoking?” In short, “Yes.” Research in the UK shows that they can be an effective way to stop smoking once and for all with behavioural support.

Which is the Best Electronic Cigarette to Quit Smoking?

The best electronic cigarette to quit smoking depends on your nicotine needs and comfort level. Pod systems and nicotine salt vapes are ideal for beginners as they mimic the sensation of smoking without the harshness. Brands like Vaporesso, SMOK, and VooPoo offer reliable, easy-to-use devices for smooth transitions.

Since each vape is different and comes with a different ratio of e-liquids, not every e-liquid is made for every device.

How to Start Vaping?

• Choose the Right Vape Device: Start simple. Beginner-friendly options include prefilled kits, pod systems, or starter kits, which are easy to use and low-maintenance.
• Learn the Basic Parts: Get familiar with the essentials — battery or mod, tank or pod, coil, and e-liquid. Knowing what each part does helps with refilling and maintenance.
• Pick Your E-Liquid Wisely: Choose your flavour and nicotine level carefully.
• For ex-smokers: 10–20 mg nicotine salts.
• For casual users: 3–6 mg freebase nicotine or 0 mg if you just want flavour.
• Start with Slow, Gentle Puffs: Don’t inhale like a cigarette. Take slow, steady draws. Let the vapour rest in your mouth before breathing it in for a smoother experience.
• Learn About MTL vs DTL: Understand the difference — MTL (Mouth-to-Lung) mimics cigarette smoking, while DTL (Direct-to-Lung) produces bigger clouds and stronger flavour.
• MTL (Mouth-to-Lung): Feels like smoking; tighter draw; suitable for beginners.
• DTL (Direct-to-Lung): Airier and produces bigger clouds; better for advanced users.
• Maintain Your Device: Clean your tank regularly, replace coils when the flavour fades or tastes burnt, and charge your device safely.
• Control Your Nicotine Intake: Gradually reduce your nicotine strength over time if your goal is to quit smoking completely.
• Avoid Counterfeit or Low-Quality Products: Always buy from trusted vape stores, like Immyz, and reputable brands to ensure safety and product quality.
• Stay Hydrated and Listen to Your Body: Vaping can cause mild throat or mouth dryness. Drink plenty of water and stop if you feel dizzy or uncomfortable; it may be a sign of excess nicotine.

Making Your Personal Quit Plan

Planning something ahead of time is always the best idea. If you are willing to quit, you must create your personal quitting plan , decide the quit date, and tell your family and friends to clear out all the cigarettes from your home or vehicle. 

Write down why you should quit and commit to it. Afterwards, whenever a craving hits, these reminders will motivate you to stand your ground rather than fall into the pit of bad health and addiction.

How to Cope with Cravings and Withdrawal

Here are some quick tips to quit smoking when the urge strikes:

• Take deep breaths
• Sip water helps reduce nicotine urges and keeps your mouth occupied.
• Engage in activities like walking, exercising, or deep breathing to distract yourself when cravings hit.
• Meditation, journaling, or mindfulness can help you stay calm and focused.
• Chew sugar-free gum

You can also install the NHS Quit Smoking app to get additional support. It will keep you motivated by tracking your milestones.

Common Triggers in the UK and How to Beat Them

A trigger is anything that makes you want to smoke. In the UK, these are often:

• Having a pint at the pub
• Dealing with stress at work
• Long commutes
• Socialising with friends who smoke

But you can beat them all by planning ahead and choosing a non-smoking area.

Myths About Quitting Smoking

There are several myths that stop you from trying to quit smoking. Let’s clear a few:

• “Vaping is just as bad as smoking.” Not true. The NHS states vaping is far less harmful.
• “I’ll gain too much weight.” Not true for everyone. Exercise and diet help balance and further improve your wellbeing.
• “It’s too late for me.” False. There is no age when it comes to refraining from an addiction that causes mental and physical stress. You can quit now and feel like a new person anytime.
• “Quitting is only about willpower.” No. Support, NRT, and e-cigarettes all improve your chances.

Special Groups Who Need Extra Support

• Pregnant women: The NHS has specialist midwives who can help.
• Young adults: Smoking can affect young people’s results in exams; in this case, universities and colleges can help.
• People with mental health conditions: NHS services can offer help customised to your needs. Stopping smoking improves mental health. The NHS provides tailored help.
• Older adults: Quitting smoking at any age will free you from diseases and can increase your life span.

Support and Resources for a Smoke-Free Life

There are multiple supports available, like:

• NHS Stop Smoking Services: Offer free expert advice, personalised quit plans, and local support to help you stop smoking effectively.
• NHS Smokefree / Better Health Website: Provides trusted guidance, tools, and motivational tips for anyone ready to quit.
• Apps and Helplines: Give 24/7 encouragement, progress tracking, and real-time support whenever cravings strike. You can take help from Quit Now and Smok Free apps.
• Charities: Organisations like Cancer Research UK and the British Heart Foundation offer free resources and quit programs.
• Stoptober: A national campaign encouraging people to quit for 28 days, proven to boost long-term success.

• ASH (Action on Smoking and Health) : Promotes research, public awareness, and policy change to reduce smoking harms.

Final Thoughts:

Quitting smoking might be tough for several reasons, including its impact on your mental health. But this does not mean you cannot recover from it. With the right support, e-cigarettes, and tools, you can stop once and for all.

The best way to quit smoking is the one that works best for you and sits well with your needs and demands. At the end, when you look back at your past self, you will see a big difference, and you'll thank yourself for that commitment and effort towards a better tomorrow.