20 mins - Blood pressure and heart rate return to normal
By 12 hours - Carbon Monoxide levels return to normal
By 48 hours - Lungs start to clear out tar and mucus caused by smoking
After 48 hours - no nicotine is left in the body and ability to smell and taste is improved
After 72 hours - you will notice an increase in energy levels and physical activity will become easier.
Make a plan – Set a date for when you are going to give up and stick to it. Telling friends and family members can help you keep to the plan.
Prepare well – Get rid of any cigarettes, lighters and matches. Avoiding places and situations where you usually smoke is also a good idea.
Develop some distraction strategies – each person is different and will find their own way of taking their mind off the cravings, but here are some distractions people find useful.
- Take up a new hobby e.g. play a sport, take up baking, learn to paint etc.
- Go for a walk
- Have a chat with someone
Remember why you’re quitting – you could write a list of all the reasons why you are quitting to use as motivation. E.g. save money, improve health, feel good about myself etc.
You can also call the NHS Smokefree Helpline on 0300 123 1044 open Monday to Friday 9am to 8pm, and Saturday to Sunday 11am to 4pm.
Liverpool Stop Smoking Service (Fag ends) 0800 195 2131 - Email: firstname.lastname@example.org