As October begins, so does Stoptober – the UK’s leading annual campaign encouraging smokers to quit for 28 days. Organised by the Department of Health and Social Care, Stoptober has already helped over 2.5 million people make a quit attempt since its inception in 2012. This year, the campaign aims to support the remaining 5 million smokers in England to quit for good.
What is Stoptober?
Stoptober is a nationwide initiative that encourages smokers to quit for 28 days during October. Research indicates that if you can stay smoke-free for 28 days, you’re five times more likely to quit for good. The campaign provides free tools, support, and resources to help individuals on their quit journey.
The impact of smoking on health
Smoking remains the leading cause of preventable illness and death in the UK, responsible for approximately 64,000 deaths annually. It increases the risk of developing over 50 serious health conditions, including cancer, heart disease, heart attacks, and stroke. Moreover, smoking contributes to health inequalities, with life expectancy for smokers being around ten years less than that of non-smokers.
UK smoking statistics
According to the Office for National Statistics, in 2023, around 6 million adults in the UK (11.9%) were current smokers, marking the lowest proportion since records began in 2011. Despite this decline, smoking remains prevalent, particularly among certain age groups. Adults aged 25 to 34 had the highest smoking rates at 14.0%, while those aged 65 and over had the lowest at 8.2%.
Tips and tricks to stop smoking
Quitting smoking can be challenging, but with the right strategies and support, it’s achievable. Here are some tips to help you on your quit journey:
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Set a quit date
Whether you’re joining in with Stoptober and setting your quite smoking date as 1st October, or you’ve chosen another date in the year, it helps to have a date in mind to get ready for. Choose a specific date to stop smoking and prepare for it – remove cigarettes, lighters, and ashtrays from your home and car. Inform friends, family, and colleagues about your plan so they can offer support.
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Seek support
Utilise free resources available through the NHS, such as the Quit Smoking app, daily email support, and local stop smoking services. Joining a support group can provide encouragement and motivation. =
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Consider Nicotine Replacement Therapy (NRT)
NRT products such as patches, gum, or lozenges can help manage withdrawal symptoms and reduce cravings. Consult with a healthcare professional to determine the best option for you.
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Identify triggers
Recognise situations or emotions that prompt you to smoke and develop strategies to cope with them. For example, if stress is a trigger, practice relaxation techniques such as deep breathing or meditation.
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Stay active
Engage in physical activities such as walking, cycling, or yoga to distract yourself from cravings and improve your mood. Exercise can also help prevent weight gain associated with quitting.
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Reward yourself
Celebrate milestones in your quit journey, such as one week or one month smoke-free. Use the money saved from not buying cigarettes to treat yourself to something special.
The benefits of quitting smoking
The health benefits of quitting smoking begin almost immediately:
- After 20 minutes: Your pulse rate starts to return to normal.
- After 8 hours: Carbon monoxide levels in your blood drop by half.
- After 48 hours: Your senses of taste and smell improve.
- After 2–12 weeks: Circulation improves, and lung function increases.
- After 1 year: Your risk of heart attack is halved.
- After 10 years: Your risk of lung cancer is halved.
Stop smoking this October!
Stoptober 2025 is an excellent opportunity to take the first step towards a healthier, smoke-free life. With the support of the NHS and various resources available, quitting smoking is more attainable than ever. Remember, you’re not alone on this journey – join the thousands of others committing to quit this October and beyond.
For more information and support, visit the NHS Better Health Quit Smoking website.
