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How to Give Up Smoking for Good

How to Give Up Smoking for Good

This week is National No Smoking Day and there’s no better time than now to quit. The theme of this year’s UK campaign is ‘quitting smoking doesn’t have to be stressful’ and there are loads of resources available to help you give up without the stress.

The number of people who regularly smoke around the world is reducing, but the stigma and risks that surround primary and secondary smoke inhalation are as severe now as ever.

So the time has come to quit. Show yourself some support and kindness by committing to giving up smoking this No Smoking Day.

Read on for our top tips and give up smoking today!

Why Should I Quit Smoking?

Giving up cigarettes and nicotine is one of the best things you can do for your health right now.

We all know the enormous health risks associated with smoking:

  • heart and lung disease
  • cancers of the mouth, throat, lungs, stomach, kidneys and many more. 
  • Smoking increases your blood pressure, risk of stroke, asthma, pneumonia and even impotence. 

The list of health concerns directly impacted by smoking is both long and incredibly concerning.

Smoking not only impacts your own health, but that of others through passive smoking and can also severely impair the health and growth of unborn babies.

On balance, there really is no positive outcome from smoking - whether you’re a regular ‘addict’, a casual smoker or a non-smoker who spends a lot of time in the company of smokers, the health implications are worrisome at best.

What Happens When I Quit Smoking?

The incredible thing about quitting smoking is that your health improves almost immediately! Look what happens in the stages after you stop smoking for good:

  • After 20 minutes - your pulse rate begins to slow to a healthier pace
  • After 8 hours - our oxygen levels begin to recover and harmful carbon monoxide in your blood will have reduced by half
  • After 48 hours - Carbon monoxide will have completely left your body. Mucus is clearing from your lungs and your taste buds & sense of smell are vastly improving.
  • After 72 hours - Energy increases and breathing feels easier
  • After 2 - 12 weeks - Your circulation has improved due to your heart and muscles being able to pump more efficiently
  • After 3 - 9 months - Your lung function will have increased by 10%. Coughing, wheezing and breathing issues will be noticeably improved
  • After 1 year - Your risk of a heart attack has halved compared to that of a smoker’s
  • After 10 years - Your risk of death from lung cancer has halved compared to that of a smoker’s

Top Tips to Stop Smoking

  • Pick a date in the very near future and make sure you mark it in the calendar
  • Tell the people around you that you are giving up smoking so they can support you
  • Throw away all of your cigarettes so there is not easy temptation
  • Try using a stop smoking aid - like an e-cigarette or patches
  • Think about the trigger points in your daily life where you would normally have a cigarette and make a plan to do something else during those moments
  • Keep busy - plan a project to keep you active and distracted from your usual routine
  • When the cravings come, do some exercise, go for a walk, call a friend, take a shower, do something else while you ride the moment of cravings. They will pass and will become less strong or frequent as time goes on.
  • Reward yourself for your commitment - buy a treat, book a massage, be kind to yourself.


You really can do this and you’re starting on an incredible new journey to a positive way of living and healthier, happier life. 

Need more help to Give Up Smoking? We're always here to help so get in touch today.

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