October marks Stoptober, the annual NHS campaign encouraging people across the country to stop smoking and take the first step towards a healthier, smoke-free future.
Quitting smoking is one of the best things you can do for your health, and it’s never too late to stop.
This Stoptober, thousands of people across the UK will be making a quit attempt. Whether you’ve been smoking for a few years or several decades, support is available to help you succeed.
What Is Stoptober?
Stoptober is a national campaign encouraging smokers to give up cigarettes for 28 days during October.
Research shows that people who successfully stop smoking for 28 days are five times more likely to quit for good.
The campaign provides free resources, practical advice and support to help people manage cravings, stay motivated and develop healthier habits.
What Happens When You Stop Smoking?
Your body begins to recover from the effects of smoking almost immediately.
- After 20 minutes: Your pulse rate begins returning to normal.
- After 8 hours: Your oxygen levels start recovering, and carbon monoxide levels in your blood reduce.
- After 48 hours: Your senses of taste and smell begin improving.
- After 72 hours: Breathing may become easier as your bronchial tubes begin to relax.
- After 2–12 weeks: Your circulation improves.
- After 3–9 months: Coughing, wheezing and breathing difficulties may improve.
- After 1 year: Your risk of a heart attack is approximately half that of someone who continues smoking.
- After 10 years: Your risk of dying from lung cancer is approximately half that of someone who continues smoking.
The longer you remain smoke-free, the greater the benefits to your health.
Tips to Help You Quit
Stopping smoking can be challenging, particularly if it has been part of your daily routine for many years. However, there are practical steps you can take to make quitting easier.
- Set a quit date: Choose a day to stop smoking and prepare in advance.
- Identify your triggers: Recognise situations that make you want to smoke and plan alternatives.
- Manage cravings: Try going for a short walk, drinking water or keeping yourself occupied.
- Consider stop-smoking treatments: Nicotine replacement therapy and other treatments can help manage withdrawal symptoms.
- Ask for support: Friends, family and specialist stop-smoking services can help you stay motivated.
- Keep going: If you have a cigarette, don’t give up on your quit attempt. You can get back on track.
You don’t have to stop smoking alone. Getting the right support can make a significant difference.
Free NHS Support to Help You Quit
The NHS Better Health website offers free tools and resources to support your quit attempt, including:
- A personalised quit plan.
- Advice on managing cravings and withdrawal symptoms.
- Information about stop-smoking treatments.
- Tips for staying smoke-free.
- The free NHS Quit Smoking app to track your progress and savings.
Visit: NHS Better Health – Quit Smoking
You can also create your own Personal Quit Plan.
Local Stop Smoking Support – Let’s Be Clear
Residents across Bedfordshire and the wider East of England can also access support through Let’s Be Clear, a regional programme helping people stop smoking.
Local services offer:
- Friendly, non-judgemental advice.
- One-to-one specialist support.
- Free or low-cost stop-smoking aids.
- Personalised plans to help you quit.
- Ongoing encouragement and guidance.
To find support in your area, visit:
Let’s Be Clear – Find a Local Stop Smoking Service
Make October Your Fresh Start
Whether you’re ready to quit today or just beginning to think about stopping, Stoptober is a great opportunity to make a positive change.
Every cigarette you don’t smoke is a step towards better health.
This October, take the first step towards a smoke-free future. Your health matters, and support is available to help you succeed.