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Every year, smoking causes an estimated 75,800 deaths in the UK. That’s around one person every seven minutes. Stoptober 2024 is a chance to quit smoking for good. Whether it’s your first time or you’ve tried before, join the 2.5 million people putting down their cigarettes this month.
We’re here to help you quit. Below, we’re covering the best ways to stop smoking and the benefits you’ll experience when you do.
In this guide:
What is Stoptober?
Heard of Stoptober? It’s an annual campaign encouraging people to stop smoking for 28 days. Instead of letting people attempt to quit with willpower alone, you’ll join 2.5 million people quitting smoking for Stoptober 2024. The evidence shows that if you stay smoke-free for 4 weeks, you’re 5 times more likely to quit for good.
The campaign was first launched by Public Health England back in 2012. It mirrored similar campaigns worldwide that showed people ways to quit smoking. In the years since, the resources have expanded significantly. Now, you’ll find quit-smoking apps, coaching, and nicotine replacement therapy (NRT) available to support people in their journey.
Helpful Resources
The Benefits of Quitting Smoking
In the first few days of not smoking, your pulse rate will return to normal, the carbon monoxide is flushed from your system, and mucus begins to leave the body. You’ll find it easier to breathe, your energy levels will rise, and you’ll even notice a better sense of smell and taste. So far, so good.
As the weeks turn into months, your heart will begin to recover. After 2 to 12 weeks, blood will pump through your heart and muscles better, as your circulation starts to heal. After 3 to 9 months, coughs, wheezing, and breathing problems abate entirely – your lung function increases by up to 10%!
From now on, you won’t notice the differences. However, inside your body, your risk of a heart attack is halved after a year compared to a smoker, and after 10 years, your risk of death from lung cancer is halved compared to a smoker’s.
Plus, there’s the benefits to your mental health and finances. We often use smoking as a short-term solution to anxiety. Yet, long-term, smoking worsens mental health, making you dependent on a dangerous drug. Smoking also costs a small fortune. Every cigarette you don’t smoke is more money in your pocket available to spend on other things.
The best time to quit smoking was yesterday; the next best time is Stoptober.
Tips for Managing Cravings
Distract Yourself
Addictions rely on intrusive thoughts to keep going. The more you think, the more you want. You’ll often find certain situations or emotions trigger the cravings for a cigarette. One of the most effective ways to quit smoking is to distract yourself.
When you feel the desire arising, do something else. You could go for a walk, chew gum, or practice a hobby. Some people even take this to the extreme of doing press-ups every time they want to smoke.
Breathing Exercises
Smoking is inherently linked to your mental health. People rely on a cigarette when they’re feeling anxious. The solution is to practice deep breathing techniques to help fight anxiety and cravings.
The 4-7-8 breathing technique is a simple but powerful tool to help you manage cravings when quitting smoking. It works by calming your mind and body—just breathe in for 4 seconds, hold it for 7, and exhale slowly for 8. Whenever you feel stressed or tempted to smoke, using this technique can help you relax and regain control without reaching for a cigarette.
Stay Hydrated
Staying hydrated is vital for your overall health. But it’s also one of the best ways to stop smoking. Drinking water whenever you’ve got a craving gives you something to hold and do. There are worse habits to replace your nicotine cravings with – drink water this Stoptober.
Water also flushes out the nicotine and other toxins from your system. Considering you’re likely to be feeling a little moody and irritable as your body detoxifies, staying hydrated keeps your find fresh and combats dry mouth. Instead of reaching for a cigarette, reach for a glass of water.
Nicotine Replacement Therapy (NRT) Options
Nicotine replacement therapy (NRT) is the go-to way to quit smoking. Nicotine is the primary ingredient in tobacco responsible for your cravings. Consuming nicotine without cigarettes soothes the cravings without the harmful effects of smoking.
Common NRT options include patches, gum, lozenges, inhalers, and nasal sprays – each has pros and cons. To use NRT effectively, follow the recommended dosages and combine them with behavioural changes to address your smoking triggers.
NRT is known to double the chance of quitting successfully. Unless you’re planning a “cold turkey” Stoptober, we advise using some form of NRT for the first few weeks or months.
Prescription Medications to Aid Quitting
One of the best ways to stop smoking is to ask your doctor for medication. Prescription medications like Varenicline (Champix) and Bupropion (Zyban) are evidence-based solutions to minimise cravings.
Varenicline works in two ways: it reduces cravings for nicotine and blocks the rewarding and reinforcing effects of smoking. It’s the most effective medicine for helping people to quit.
Bupropion was originally used to treat depression. Nobody knows precisely how it helps people quit smoking. It’s thought it affects the parts of the brain involved with addictive behaviour.
Your GP can prescribe both of these medications. You shouldn’t take the medications if you’re under 18, pregnant or breastfeeding, or have severe kidney problems. Bupropion is not suitable for people with epilepsy, bipolar disorder, or eating disorders.
Support Systems and Counselling
You’re not alone this Stoptober. The NHS offers numerous services to help people quit for good. Look out for:
Behavioural Support: Counselling, whether one-on-one or in groups, is key to tackling the psychological side of smoking addiction and staying motivated.
Quit Smoking Apps: Apps like Smoke Free or MyQuit offer daily motivation, track your progress, and send reminders to keep you on track.
Hotlines and Local Services: Find yourself struggling with quitting smoking? Call the free National Smokefree Helpline on 0300 12 1044 (England only). There are also local quit-smoking services available to support your journey.
Speak to Friends and Family. It’s a lot easier to quit if you’ve got a support network. Ask your friends and family to help you quit. They can be mindful of potential triggers, minimising the risk of relapse. You may even get some helpful ideas from people who managed to pack in the habit.
Replace Smoking Habits with Healthier Alternatives
Smoking is a habit. Part of kicking it is dealing with the nicotine cravings, but another part is just unlearning this behaviour. One of the most effective ways to quit smoking is to swap out the unhealthy habit for another.
You could replace the urge to smoke with exercise, eating fruits or vegetables, or engaging in a relaxation technique. If you miss the feeling or something between your fingers, take some carrot or celery sticks out with you. Or practice a meditation technique that helps you to focus and regain control of your thoughts.
Not only do these techniques help you reverse the negative effects of smoking, but they also release endorphins – the body’s feel-good chemicals.
Rewards and Motivation
Going 28 days without smoking might sound like a challenge. To get through Stoptober 2024, you should have some pitstops along the way. Reward yourself when you hit 1 week, 2 weeks and the full 28 days. Rather than thinking about the whole month, it’s much easier to make it to the next reward.
How about spending whatever you would have spent on cigarettes on a special treat? That could be a meal out, a bar of chocolate, or something you’ve always wanted.
You Can Do It This Stoptober!
We believe in you! Thousands of people quit smoking every year during Stoptober – this year, you’ll be one of them. All it takes is the right mindset, tools, and support for the first 28 days under your belt. After that, it’ll be a lot easier.
Share the best ways to stop smoking with your friends and family who are also trying to quit. Remember, you’re not alone. Together, we can pack in the habit for good.
Of course, quitting smoking is just the first step in your health journey – or any journey. Before you head off on your next adventure, don’t forget to safeguard your health. Pack a well-stocked health kit with essentials, and make sure your vaccinations are up to date. These simple actions can help prevent illness and ensure a smooth, worry-free trip. Stay prepared and travel with peace of mind!
References
Written by:
Dr Joseph Nightingale, MBBS, MSc
Reviewed and approved by:
Dr Ravi Gowda, Consultant in Infectious Diseases and Travel Medicine
MBBS, MRCP(UK), DTM&H, MRCGP, DCH, DRCOG, DFFP
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