Health, family, money, appearance, energy and fertility are just some of the reasons why people want to quit smoking but for most people, quitting smoking is tough.
As well as being addicted to the nicotine in cigarettes, smokers can also be caught in the habit of smoking as part of their daily routine and/or use smoking as a way of coping with stress, anxiety and depression.
Whether you want to try quitting on your own or with some free support from our friendly and flexible service - understanding your smoking habits and having a plan for dealing with these can be the key to quitting smoking for good.
It might take a few attempts but it's really worth it when you finally kick that habit for good!
As well as nicotine, each lit cigarette releases more than 4,000 poisonous chemicals which seriously increase your risk of having a stroke, heart attack or developing fatal diseases such as cancer, pneumonia and emphysema.
Here are some of the most common chemicals in cigarette smoke:
After 20 minutes – blood pressure and pulse rate return to normal.
After 8 hours - Nicotine and carbon monoxide levels in blood reduce by half and oxygen levels return to normal.
After 48 hours - Carbon monoxide will be eliminated from the body. Lungs start to clear out mucus and other smoking debris.
After 48 hours - There is no nicotine in the body. Ability to taste and smell is greatly improved.
After 72 hours - Breathing becomes easier. Bronchial tubes begin to relax and energy levels increase.
After 2-12 weeks - Your circulation improves.
After 3-9 months - Coughs, wheezing and breathing problems improve as lung function increases by up to 10%.
After 5 years - Risk of heart attacks falls to about half compared with a person who is still smoking.
After 10 years - Risk of lung cancer falls to half that of a smoker. Risk of heart attack falls to the same as someone who has never smoked.
The smoke from the burning tip of a cigarette and the smoke exhaled, release more than 4,000 different chemicals into the air. Smoking around other people puts them at risk of developing the same illnesses and diseases as you, including heart disease and cancer.
The chemicals from the smoke can stay in the air for several hours after a person has smoked – even with a window open. It's still there even if you can't see or smell it.
If you smoke around children, they can inhale the equivalent of 150 cigarettes per year.
Children and babies are more at risk of developing problems as they breathe faster and deeper than adults. Children who grow up in a smoky environment are much more likely to suffer from breathing problems, allergies and infections.
Smoking in your house or car exposes others to the harmful chemicals in cigarette smoke. Pledge to have a smoke free home and car and you'll find there are other benefits too, including:
Smoking is getting to be a more and more expensive habit to fund but as a smoker it can also cost you more in life insurance and income protection.
Based on smoking 5 per day... |
Savings |
Benefits |
After one month... |
£46 |
If you stopped smoking, after a month, you could put the money towards a table at your favourite restaurant and enjoy a well-earned treat. Your skin would begin to look clearer, brighter and younger as well. |
After six months... |
£274 |
After six months, the savings would be really mounting up. The money you'd have saved would go a long way towards a weekend break or a special day out. Your clothes and home would smell fresher too. |
After one year... |
£548 |
If you've saved all you would have spent on smoking, you could have a nest egg of anything up to the equivalent of the average weekly wage. Think what you could do with all that extra in your pocket. In addition, you would get fewer coughs and colds. |
After five years... |
£2,738 |
After five years, your savings would have really mounted up. You would have enough to go towards a brilliant holiday for the family or for a down payment on a new car. Your risk of suffering a heart attack would now have fallen too. |
After 10 years... |
£5,475 |
After 10 years, you would have saved hundreds, or even thousands, of pounds and wouldn't be far from buying yourself a new car. Your risk of lung cancer would now have fallen to about half that of a smoker as well. |
Based on smoking 10 per day... |
Savings |
Benefits |
After one month... |
£91 |
If you stopped smoking, after a month you could afford to buy a new outfit or put it towards a special weekend away as a treat. Your skin would begin to look clearer, brighter and younger too. |
After six months... |
£548 |
After six months, the money you'd have saved could cover a holiday or a new laptop computer. Your clothes and home would smell fresher as well. |
After one year... |
£1,095 |
After a year, if you've saved all the money you would've spent on cigarettes you'd have a nest egg equivalent to twice the UK's average weekly wage. Think what you could do with all that extra money. You would also suffer fewer coughs and colds. |
After five years... |
£5,475 |
After five years, your savings would have really mounted. That's almost a quarter of the national average annual salary and you wouldn't be a long way from buying a new car. Remember too, your risk of a heart attack would now be half that of a smoker. |
After 10 years... |
£10,950 |
After 10 years you would have saved the equivalent of one year's average mortgage repayments. Imagine paying off your mortgage one year early. Your risk of lung cancer would have fallen to about half that of a smoker too. |
Based on smoking 20 per day... |
Savings |
Benefits |
After one month... |
£183 |
If you stopped smoking, after a month, you could put the money towards a table at your favourite restaurant and enjoy a well-earned treat. Your skin would begin to look clearer, brighter and younger as well. |
After six months... |
£1,095 |
After six months, the savings would be really mounting up. The money you'd have saved would go a long way towards a weekend break or a special day out. Your clothes and home would smell fresher too. |
After one year... |
£2,190 |
If you've saved all you would have spent on smoking, you could have a nest egg of anything up to the equivalent of the average weekly wage. Think what you could do with all that extra in your pocket. In addition, you would get fewer coughs and colds. |
After five years... |
£10,950 |
After five years, your savings would have really mounted up. You would have enough to go towards a brilliant holiday for the family or for a down payment on a new car. Your risk of suffering a heart attack would now have fallen too. |
After 10 years... |
£21,900 |
After 10 years, you would have saved hundreds, or even thousands, of pounds and wouldn't be far from buying yourself a new car. Your risk of lung cancer would now have fallen to about half that of a smoker as well. |
You are four times more likely to stop smoking with the help of ABL Wirral so get in touch today for free, confidential advice.
ABL Wirral currently deliver the Stop Smoking Service in Wirral.
Call 0151 541 5656, text ABL to 60777 or e-mail This email address is being protected from spambots. You need JavaScript enabled to view it.
You can also come and meet up face-to-face at one of our drop in clinics (no appointment needed).
For more information, visit http://www.ablhealth.co.uk/wirral/access-our-support/
Whether you are a social smoker, heavy smoker, only smoke after meals or just do it to relieve stress or boredom... Understanding why you smoke can be the key to help you quit.
Everyone is different and what works for one person might not work for another. Some of the methods people use includes:
As your body starts to recover, you might find you start experiencing some withdrawal symptoms.
You may still have the urge to smoke and you may feel a little restless, irritable, frustrated or tired. Some people also find that they have difficulty sleeping or concentrating.
These are different for everyone but they are temporary.
Distracting yourself can help you to manage cravings:
If you think you might need some nicotine replacement therapy speak to your NHS stop smoking advisor.
Don't beat yourself up. Most people try to quit several times before they manage to quit for good. Work out what triggered you to smoke again.
Last Updated: Monday, 27 March 2017 10:35