How to stop smoking - the best ways to quit

The best way to quit smoking is by using specialist counselling support together with stop smoking products. For example, using a local stop smoking service alongside nicotine replacement therapy (NRT) or stop smoking medicines, as well as vapes and e-cigarettes.

You’re also more likely to stop smoking with support from your friends and family. You could try joining our Health Unlocked forum to connect with other people with lung conditions who are trying to stop smoking.

"I think you need a good support network to help you quit. It’s important to have people around you who are going to help you without judging you."
Read Luke's story about stopping smoking with asthma.

When you stop smoking, you might feel uncomfortable. This is because cigarettes have an addictive chemical called nicotine in them. Your body gets used to nicotine from smoking and the discomfort is called nicotine withdrawal symptoms. A common nicotine withdrawal symptom is a strong urge to smoke.

Withdrawal symptoms can make it hard to stop smoking. If you’re struggling to cope, remember: 

• you’re stopping for a reason – think about all of the benefits of stopping smoking 
• when you get a nicotine craving it usually lasts only 5 or 10 minutes, so have a plan to do something that will distract you when they happen
• things like chewing gum, breathing exercises and physical activity can help ease your symptoms – try using tips from the NHS to deal with them in the moment
• just try to get through the first month – once you reach 28 days smoke free, you’re 5 times more likely to stop for good   
• there’s lots of help available – the right support and products can help you keep going
• nicotine withdrawal symptoms do not last forever – they will be worse when you first stop, but they should get better over time.

The rest of this page has advice about support and products that can help you stop smoking. The NHS also has guides to help you:

• manage your cravings and smoking triggers
• get back on track if you smoke again.

Stop smoking services

Local stop smoking services give you free advice and support to stop smoking. You’re 3 times more likely to stop with support from your local stop smoking service.  

Local stop smoking services are developed by people who used to smoke, and other experts. They can help you get:   

• accurate information and advice about stopping smoking
• professional and positive support to help you stay motivated 
• cheaper stop smoking products, like nicotine replacement therapies (NRTs) and stop smoking medicines
• support if you’re using your own vapes or e-cigarettes to stop smoking
• one-to-one or group sessions in person, over the phone, or by video call
• access to other types of stop smoking methods, like Allen Carr’s Easyway.

Your GP can refer you or you can contact your local stop smoking service yourself. The NHS has more information about local stop smoking services.

During your asthma or COPD reviews, or other lung condition appointments  

If you smoke and have a long-term lung condition, like asthma, bronchiectasis, chronic obstructive pulmonary disease (COPD) or pulmonary fibrosis, your healthcare professional should offer you support to stop smoking at every appointment.

If your lung condition makes you breathless, you can also talk to your healthcare professional about being referred to pulmonary rehabilitation (PR). PR is an exercise and activity course designed for people with lung conditions and can help you find ways to manage your condition well, including stopping smoking.

NHS app

There are plenty of apps available to help you stop smoking. You may want to try the NHS Quit Smoking app to get free, personalised support to stop smoking every day.

"I like tracking and visualising the impact of stopping smoking, seeing how I've consistently done something and how it’s led to a positive impact." 
Read Luke's story about stopping smoking with asthma. 

Nicotine replacement therapies (NRTs) are products that give your body nicotine safely, without the harmful chemicals in cigarettes. They can help you deal with your cigarette cravings and withdrawal symptoms from smoking.

They come in different forms, like patches, gums, lozenges, inhalers or sprays. You can get them from your GP, local stop smoking service, or buy them from pharmacies and shops like supermarkets.

NRTs are most effective when you combine two types together. For example, you could use a nicotine patch for longer lasting support through the day combined with a fast-acting product like a gum when you get sudden cravings. They can also be combined with nicotine-like medicines.

Most people use NRTs for around 12 weeks to help them stop smoking, but you can use them for as long as you need.  

The NHS has more advice about NRTs.

What about nicotine pouches?

Nicotine pouches are not a licensed stop smoking product in the UK. Because they’re still quite new, there is not yet enough evidence to know how safe they are or how well they can help you stop smoking.

Action on Smoking and Health has more advice about nicotine pouches. 

Stop smoking medicines block the effects of nicotine in your brain to help you stop smoking. Speak to your GP or local stop smoking service to get these medicines.

There are three medicines available in the UK that can help you stop smoking:  

• Varenicline (previously called Champix).
• Cytisinicline (brand name Cytisine). 
• Bupropion (brand name Zyban).

They work alone but are even more effective when used alongside nicotine products like vapes or patches.   

The NHS has more information about stop smoking medicines. 

Vapes and e-cigarettes can be a very effective way to stop smoking, especially when people have tried other approaches and not managed to quit.

They help you manage your cravings and withdrawal symptoms because they contain nicotine, but they don’t produce smoke particles. The vapour does not contain most of the harmful chemicals that are found in cigarette smoke, so they are less risky for you and for other people. It is important to switch from smoking to vaping completely to get the health benefits.

Vapes and e-cigarettes are less harmful than smoking, but they are not risk free, and long-term use is still likely to cause some health risks. People who have switched from smoking to vaping should aim to quit vaping in the long run too, but not at the expense of switching back to smoking which is much more harmful.

We don’t recommend that anyone uses vapes and e-cigarettes unless they are trying to stop smoking. Although we know that using legal nicotine vapes is much safer than smoking, vaping is not risk free and we need more research to understand the long-term risks, as well the effects of nicotine separate from smoking. 

You cannot get vapes and e-cigarettes from your GP. Many local stop smoking services offer vaping starter packs. Stop smoking services can also give you advice about how to choose the best vape for you, how to use a vape to stop smoking, and vaping side effects.

We have more advice about vaping for people with a lung condition.

The NHS has more advice about using vapes and e-cigarettes to stop smoking. 

"It sounds a cliché, but don't give up giving up. It's alright if you have setbacks - it's not easy. It’s a habit, and it’s very addictive. But if you stick with it and you focus on the positive benefits of stopping smoking, then you’ll notice the positive outcomes more." 
Read Luke's story about stopping smoking with asthma. 

Complementary therapies are therapies or treatments that some people find helpful alongside their usual prescribed treatments.  

Some people use complementary therapies to help them stop smoking, for example:  

• acupuncture 
• hypnotherapy
• yoga
• meditation, mindfulness and other relaxation techniques.

There's no clear evidence to prove they can help people stop smoking, but there’s nothing to stop you trying complementary therapies. We’d recommend using them alongside a local stop smoking service and stop smoking products.

The University of Oxford has some short videos where people talk about their experiences of trying complementary therapies to stop smoking.

We have more advice about using complimentary therapies to manage asthma, COPD and other lung conditions.