Stopping smoking is one of the best things you can do for your health, whatever your age or however long you’ve smoked.

The benefits start sooner than many people realise.

• After 20 minutes: Your pulse rate starts returning to normal.
• After 8 hours: Carbon monoxide levels in your blood reduce by half, while oxygen levels begin to recover.
• After 48 hours: Carbon monoxide levels return to those of a non-smoker, and your sense of taste and smell begin to improve.

Over time, quitting can significantly reduce your risk of serious health conditions, including heart disease, stroke, lung disease, lung cancer, type 2 diabetes, osteoporosis, eye disease and dementia.

One of this year’s key Stoptober themes is the connection between smoking, stress and mental health.

Although smoking can feel like it relieves stress, nicotine withdrawal between cigarettes can actually contribute to feelings of irritability and anxiety. Smoking temporarily eases those withdrawal symptoms, which can create a cycle that’s difficult to break.

The good news is that after getting through the withdrawal period, many people experience reduced anxiety, lower stress levels and improvements in mood and overall wellbeing.

Quitting isn’t just about protecting your physical health – it can also help you feel more in control.

Another important message from Stoptober 2026 is “Closer Each Time.”

Many people don’t stop smoking on their first attempt, and that’s completely normal. Every quit attempt helps you understand your triggers, build confidence and learn what works for you.

Rather than seeing previous attempts as setbacks, think of them as progress towards becoming smoke-free.

Quitting smoking benefits the people around you too.

Becoming smoke-free helps protect family and friends from second-hand smoke, creating a healthier environment at home – especially for children, who are particularly vulnerable to its effects.

There are financial benefits as well. The NHS estimates that the average smoker could save around £49 a week – that’s more than £2,500 a year.

Having a plan and the right support can make quitting much easier.

The NHS offers a range of support, including:

• Nicotine replacement therapy (NRT)
• Stop-smoking medications
• Vaping as a smoking cessation aid
• Local Stop Smoking Services
• Digital support and resources

You can also create a free NHS Personal Quit Plan, which helps you choose a quit date, understand your smoking triggers and see how much money you could save.