Why Quit Smoking?
Most smokers already know cigarettes are bad, but it often feels like something you’ll “deal with later.” But little did you know that the moment you stop, your body starts recovering in ways you might not expect.
And guess what?
You don’t have to wait years to feel results. Within 20 minutes of your last cigarette, your heart rate begins to calm down and your blood pressure steadies. By the end of the first day, carbon monoxide levels in your blood return to normal, which means oxygen can move around your body more freely.
What are the Health Improvements from Quitting Smoking?
A year after quitting, your risk of heart disease is about half that of a smoker. After five years, your chance of having a stroke drops dramatically. Ten years on, your odds of developing lung cancer are cut by around 50%, and the risks of other smoking-related cancers, like mouth, throat, or bladder, fall too. Fast forward 15 years smoke-free, and your heart is in the same risk category as someone who never smoked at all.
How to Prepare?
Quitting smoking starts with planning and the right mindset. Follow these steps to prepare yourself:
Set a Quit Date: Ideally, it should be within the next two weeks. A quit date gives you something solid to work towards, like a personal deadline. You can also choose special days like birthdays, anniversaries, or even New Year’s Day.
Know Your Triggers: Identify triggers in advance and set a plan. For example, if stress is your trigger, plan a quick walk or a breathing exercise when tension builds. If it’s the after-dinner craving, try replacing it with a vape or chewing gum.
Clear Your Environment: If your home or car is full of cigarettes, ashtrays, and lighters, the temptation will always be within reach. Wash your clothes, clean your car, and open the windows to freshen the air. That stale smoke smell might have felt normal before, but once it’s gone, you’ll realise how much fresher your space can feel.
What are the Best Ways to Quit Smoking without Medication?
Knowing all the methods lets you choose an approach that fits your lifestyle and personality, rather than forcing yourself into something that doesn’t feel realistic. Here are some options:
Cold Turkey
Stopping suddenly, known as going “cold turkey”, is the first method people think of. It’s easy: you finish your last cigarette and simply don’t smoke again. The advantage here is that there’s no ongoing expense for nicotine products, and the body starts repairing itself straight away.
The problem?
The challenge, of course, is that cravings and withdrawal symptoms can feel very strong. Many people who try this method relapse quickly because the sudden drop in nicotine is a shock to the system. That doesn’t mean it can’t work, but it requires a lot of determination and usually a good support network to handle the first few weeks.
Nicotine Replacement Therapy (NRT)
NRT provides nicotine without those harmful chemicals, helping reduce withdrawal symptoms while you break the smoking habit.
There are several forms of NRT:
- Patches
- Gum and lozenges
- Sprays and inhalers
NRT can double your chances of quitting compared to going cold turkey, especially when combined with behavioural support. It’s often a good choice if you know cravings are your biggest obstacle.
Vaping (E-Cigarettes)
This one is the most effective method. Research from Public Health England has shown that e-cigarettes are far less harmful than smoking, as they don’t produce tar or carbon monoxide. Vaping allows you to keep the physical habit of inhaling and exhaling, which many smokers miss, while also controlling nicotine intake. You should look for the best vapes to quit smoking.
Quick Fact: Nearly 3 million people in Britain have successfully quit smoking using vapes in recent years. Vapes are considered about 95% less harmful than smoking cigarettes by experts (source: ASH).
You can choose nicotine strengths that suit your cravings and gradually reduce them over time. Costs are also lower than cigarettes (often hundreds, if not thousands, of pounds less per year). The challenge is finding the right device and e-liquid that feels satisfying enough to replace smoking.
Important: Whichever method you choose, support shouldn’t be ignored. Counselling, quitlines, group sessions, and even mobile apps have been shown to increase success rates. Talking through challenges, getting encouragement, and learning coping strategies can help you stay on track.
Can Quitting Smoking Save Money?
Yes. In the UK, someone smoking a pack a day can save upwards of £3,000 a year by quitting. The average price of a pack of 20 cigarettes in the UK is around £13. If you smoke a pack a day, that’s:
- £91 a week
- £364 a month
- Over £4,300 a year
That’s the kind of money most people would rather put towards a holiday, saving for a car, or just easing household bills. And if you’re smoking more than a pack a day, the cost increases.
Vaping, on the other hand, usually costs far less once you’ve got yourself set up with a device. Vaping has an upfront investment (a vape kit or pod device) and then ongoing costs for e-liquids and coils/pods. Here’s a realistic picture:
- Starter kit/pod device: £20–£40 (one-time cost)
- E-liquid (10ml nic salts): £3–£5 each, usually lasting 2–3 days for a moderate vaper
- Coils/pods: £2–£4 each, lasting about a week depending on use
On average, a daily vaper might spend £35–£50 a month on e-liquid and coils once the kit is bought. That works out at £400–£600 a year, which is less than a tenth of the cost of smoking a pack a day. Even for heavy vapers who get through more liquid, it’s still usually far cheaper than cigarettes.
How to Cope with Cravings? The 4 D’s
Cravings can hit anytime and often lead to relapse. One of the most widely recommended strategies for managing cravings is the 4 D’s. These simple steps give you clear actions to take the moment a craving strikes:
Delay: Cravings rarely last more than five to ten minutes, even though they can feel longer. If you can wait them out, they often pass on their own. Try telling yourself, “I’ll wait five minutes before doing anything.” This brief pause gives your mind a chance to reset, and each time you successfully delay, you gain confidence and weaken the hold of nicotine. This is one of the best tips to quit smoking.
Deep Breathing: When a craving hits, take a slow breath in through your nose for four counts, hold it for four, and exhale for four. Repeat a few times. This technique helps reduce tension and gives your hands and mind something to focus on other than lighting up.
Drink Water: Water keeps your mouth busy, reduces the dry feeling that accompanies nicotine withdrawal, and serves as a small, healthy ritual that replaces the hand-to-mouth action of smoking.
Do Something Else: When a craving appears, shift your attention to another activity. Call a friend, step outside for fresh air, tidy up a space in your home, or engage in a hobby. Even a short walk or a few minutes of stretching can interrupt the urge and help it fade without giving in.
How to Manage Withdrawal Symptoms?
Nicotine is addictive, and once it leaves your system, your body and brain need time to adjust. This adjustment period brings about withdrawal symptoms that, while uncomfortable, are completely normal and temporary. Understanding these symptoms and knowing how to manage them will help you stay in control during the early weeks of quitting. Here are the common withdrawal symptoms and ways to handle them:
| Symptom | What’s Happening | How to Handle It |
|---|---|---|
| Mood Swings | The brain is adjusting to the loss of nicotine, affecting mood and patience. | Exercise, practise mindfulness, deep breathing, or take short breaks for quiet time. |
| Coughing & Mucus | Lungs start clearing tar and toxins, leading to temporary coughing. | Drink fluids, stay active, and try steam inhalation (like hot showers) to ease chest discomfort. |
| Weight Gain | Extra snacking replaces smoking; metabolism shifts as the body repairs itself. | Keep healthy snacks ready, stay hydrated, and exercise regularly. Don’t panic—the benefits far outweigh a few extra pounds. |
| Sleep Issues | Nicotine withdrawal disrupts sleep cycles, making it harder to drift off or stay asleep. | Avoid caffeine after 4 pm, keep a bedtime routine, stretch, meditate, and keep screens out of the bedroom. |
How Long Does it Take to Quit Smoking?
Quitting smoking is a gradual process, and the timeline can vary from person to person depending on factors like how long you’ve smoked, how many cigarettes you smoke daily, and the support you use. On average, the most intense withdrawal symptoms last about 1 to 2 weeks, with cravings peaking during this period. After the first month, your body starts adjusting, and many of the physical withdrawal symptoms, like irritability, headaches, and coughing, begin to ease.
For most people, it takes around 3 months for their body and mind to feel noticeably more comfortable without cigarettes, with improved lung function, circulation, and energy levels. By 6 months, cravings become less frequent, and routines that trigger smoking are easier to manage.
Full adjustment to a smoke-free life, including breaking psychological habits and avoiding relapse, can take up to a year, although every smoke-free day counts as progress.
What Resources Are Available to Help You Quit Smoking?
There are many online resources available that provide guidance, encouragement, and practical tools to help you stay smoke-free. Some options are:
NHS: The NHS offers free services to smokers via apps, texts, and advisors. They offer daily tips, motivational messages, and personalised advice to help smokers quit.
Online Forums and Communities: Online communities connect you with people going through the same journey. Share your stories on QuitNow, Reddit and other online platforms. These platforms are helpful if you want 24/7 support or a space to ask questions anonymously.
Apps: These can track progress, send daily reminders, and even offer therapies via chatbots. Apps are portable, convenient, and can be used alongside other resources, such as NRT or professional counselling, to maximise success.
Bonus Tips: How to Choose the Best Vape to Quit Smoking?
The best electronic cigarettes to quit smoking are starter and pod kits. They deliver an MTL experience that’s almost the same as smoking cigarettes. These devices also deliver the throat hit and nicotine satisfaction that smokers need.
Here are the things you need to keep in mind when buying a kit:
- Get starter vape kits, as these are designed especially for smokers looking to transition. These kits are easy to set up and require minimal product knowledge to run.
- Check the coil resistance. Ideally, you should be choosing a high-resistance coil greater than 0.6ohms.
- Also, ensure that the kit runs on low-wattage power. That’s important because if you use a high-wattage device, your coil may burn.
- Note: Every device is made for specific e-liquids. If you’re choosing starter or pod kits, always pair them with thinner e-liquids with higher PG. Nicotine salt e-liquids between 10-20mg are best for nicotine delivery.
Final Words
Quitting smoking is one of the most important steps you can take for your health, finances, and overall quality of life. It’s not always easy, and cravings, withdrawal symptoms, and old habits can make the journey challenging.
But with the right preparation, coping strategies, and support, it’s absolutely possible. Remember the 4 D’s: delay, deep breathing, drink water, and do something else.
Want to start your journey today?
Get the best alternatives to smoking at Ma Vapour. We offer TPD-compliant products that are manufactured to deliver a safe and optimal vaping experience. Explore our catalogue today and order now!