Health advice

How do I stop smoking?

More stop smoking advice More health advice

Smoking can cause serious health conditions.

Tobacco smoke is addictive and contains harmful chemicals. Most smokers in the UK want to quit, but doing so can be difficult. We've put together a guide to help you stop.

Reviewed by: Connie Whewall

Published: October 2023

Next review: October 2026

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Being prepared

Before you stop smoking, it can help to have a plan. Note down why you want to quit, so you can remind yourself when you have cravings.

If you’ve tried to quit before, use what helped you last time. You can also try new approaches to help you quit. It’s often best to use more than one method to stop smoking to make it easier.¹

With the NHS Quit Smoking app, you can see how much money you can save by quitting. You can also explore how your health can improve the longer you stop smoking.¹

Avoiding triggers

Being aware of what triggers your cravings to smoke helps you to fight the urge more effectively.

When you smoke, it can become part of your daily routine, such as always having a cigarette after a meal. Try building new habits, like going for a walk or making a cup of tea when you would usually have a cigarette. Keeping busy or starting new hobbies can be a good way to distract yourself from any cravings.¹

Many people find that they are more likely to lapse and smoke again after drinking alcohol. This may be because alcohol makes you more impulsive. You may feel like smoking more when you drink. Avoiding alcohol can help you maintain your goal.²

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Social support

Stopping smoking can be difficult, but having the support of others can really help. If you tell your family and friends you’re quitting, it can help you stick to it. If you’re struggling with cravings, you can reach out to someone supportive for help.¹

You may also find it helpful to join support groups with other people who are quitting smoking. The NHS runs an online support group where people who are stopping smoking can go for encouragement and advice.

Nicotine replacement therapy

Nicotine replacement therapy (NRT) is a method of quitting smoking. NRT comes in a few different forms, so you can find the one that works best for you.

These include:

Patches you put on your skin
Chewing gum
Tablets
Lozenges
Sprays for your nose or mouth
Inhalators.³

NRT contains nicotine, which is what makes tobacco addictive. It doesn’t contain the other harmful ingredients in tobacco, like tar and carbon monoxide. This means that NRT can satisfy your cravings for nicotine without the other health risks associated with tobacco products.³

Vaping

Like NRT, vapes contain nicotine but not the other harmful substances in tobacco. Vaping is not risk free, but it can be a helpful way to quit smoking.