How to Quit Smoking and Save Money

Reasons to stop smoking for good

1. Improve your health – and feel the benefits quicker than you think!

Did you know that smoking is the single biggest cause of preventable illness and death in England?
Breaking any habit can come with its challenges, and getting started may feel daunting, but it’s never too late to make a difference to your health and quality of life.
The good news is that it doesn’t take long for ex-smokers to feel the benefits of giving up for good, with 45% stating that they had more energy just two weeks after quitting, and a further 42% said they’d noticed an improvement in their breathing.

It doesn’t end there. The NHS website also lists the following positive effects of giving up smoking:

2. Increase your life expectancy

Research carried out by University College London revealed that smoking just one cigarette could take around 20 minutes off your life.
If you smoke 10 cigarettes a day, every day, you could lose over 50 days of your life during the course of one year.*

Can you reverse the damage caused by smoking? The good news is, yes, you can to an extent – and it’s never too late to try. The NHS states that your body will begin to repair itself from the effects of smoking the moment you stop, and you could notice an improvement in your breathing, taste, and smell within a matter of days.

3. Share the health benefits with your loved ones

Even if they don’t smoke themselves, your family are also at risk of smoking-related health complications from second-hand fumes if you light up around them.
Short-term effects of inhaling second-hand smoke include headaches, nausea, and dizziness; however, the long-term effects could be a lot more serious. Breathing in second-hand smoke increases a non-smoker’s risk of developing lung cancer by 20-30%, and heart disease by 25-35%.

If you’re struggling to find the motivation to stop smoking, it might help to use your loved ones and their health as your incentive.

4. Save money

Last but certainly not least: quit smoking and save money!
Kicking the habit could save the average smoker £38 a week, which works out at around £1,824 a year. Go five years without lighting up, and you could be over £9,000 better off. Think of the things you could do with that money instead!

Before you quit

Some people manage to stop smoking by going ‘cold turkey,’ while others may find this method difficult.
The most important thing to remember is that there is no right or wrong way to stop smoking. It might be a case of trial and error at first while you learn what works for you.
Don’t underestimate how powerful this first step is: simply deciding to try and quit smoking is incredibly brave and takes a great deal of strength.
The following tips could help kickstart your journey to stop smoking for good.

1. Map out your motivations

Before quitting, make a note of your main motivations. You might choose to list these somewhere you can quickly access them, such as the notes section on your phone. If your main reason for quitting smoking is your family, you might choose to include a photo of them, which you can look at for motivation if you feel tempted to light up.

Is money your reason to stop smoking? Think about what you could do with the money you save by not buying cigarettes. Perhaps you have a dream holiday in mind, or a new car? Focusing on the bigger picture and looking to the future could help you stay on track.

2. Tell your friends & family

By telling your friends and family that you’re going to quit smoking, you’ll be able to create a network of supporters to get you through the hard times and provide you with the help you need to see your challenge through.
Some of your loved ones could have been through the same thing themselves and therefore may be able to offer their own practical advice and guidance on how to quit smoking effectively.

3. Quit with a buddy

Smoking is often seen as a social habit. If your friends and colleagues smoke, you may be tempted to join them on a cigarette break.
Why not invite a fellow smoker to join the mission with you? There’s strength in numbers and being able to support one another through the good and bad phases of stopping smoking could be beneficial.

4. Talk to your pharmacist or GP

As with any major decision that might affect your health, it’s sensible to chat with your doctor or a pharmacist before you decide to quit smoking. They’ll be delighted with your decision and happy to help in any way they can.
Medical professionals have a wide array of tools and tips that could help you quit smoking for good. These include things such as chewing gum, nicotine patches, and even specialist medications.

5. Know your triggers

Do you find that you’re more likely to light up when you’re stressed, or are you more of a social smoker on a night out?
If you’re hoping to get serious about stopping smoking, it’s important to identify your triggers and put a plan in place to work around them, at least during those first few months into your journey.

Practical steps to stop smoking

1. Set a manageable plan

Rather than pledging to stop smoking immediately, you might find it easier to wind down your habit slowly.
You could try gradually cutting back on your daily cigarettes over a period of time, eventually reducing your intake to just one a day, and finally, none at all.
Remember, when it comes to quitting smoking, it’s all about doing the right thing for you. Even cutting back by one cigarette a day for the first couple of weeks is something to be proud of.
Whether it takes you a matter of weeks or a whole year, quitting smoking is a journey worth taking for many reasons.

2. Give up your lighter

Getting rid of your lighter could really help in those moments when you feel a craving during your journey towards becoming smoke-free.
By putting your smoking accessories out of sight, you won’t be able to light up, even if you want to.

3. Research alternatives to smoking

If you’re wondering what to replace cigarettes with, there are plenty of different options to consider.
Some popular options include chewing gum, sucking boiled sweets, drinking water, brushing and flossing your teeth, exercising, and crunching on healthy snacks such as vegetable sticks with hummus. You could even keep things like a ball of Blu-Tac or a fidget toy to hand if you need an instant distraction during an intense craving.
Nicotine patches and gum can usually be bought over the counter. Be sure to consult your doctor and read the label before taking any medication.

Everyone is different, but the most intense nicotine withdrawal symptoms are generally expected to last between two to four weeks. Try not to be hard on yourself if you do suffer a relapse at any point. Tomorrow is a new day.

Extreme caution should be exercised before you consider trying a smoking alternative, such as vaping. Some alternatives to smoking could become a new addiction in themselves, and you should seek advice from your GP, pharmacist, or a support group before you try something new.

4. Reward yourself

It pays to keep yourself motivated, and when you quit smoking, you’ll also have the bonus of extra income.
Why not plan something nice for each milestone reached? For example, you could promise yourself a meal at your favourite restaurant as a reward for making one month smoke-free.
Plan your treats and rewards so you have something to remind yourself of and look forward to if times get tough.

5. Go easy on the lifestyle changes

Maybe you’re thinking about quitting smoking as part of a wider health kick.
Try to avoid putting too much pressure on yourself to change multiple things all at once. The last thing you want is to burn yourself out, as this could trigger a relapse. Be kind and gentle with yourself as you work through the changes and challenges that come with quitting smoking.

Rather than trying to transform everything in one go, keep your goals manageable and achievable, to become all-round healthier and happier.
Instead of going on a strict diet, try adding more fruits, vegetables, proteins, and wholegrains to your meals.
Similarly, exercising and getting out and about in the fresh air will also improve your overall well-being, as well as help take your mind off any cravings.

Where can I find extra support?

You don’t have to navigate this journey on your own and can find advice from your doctor and in-person and online support groups.
Enter your postcode on the NHS website to find your local stop smoking support services in England, Scotland, Wales, and Northern Ireland.

Check out the free NHS Quit Smoking app to keep track of your progress, access daily support, and watch your savings grow.
The NHS website also offers a handy tool – you’ll just need to answer four quick questions to reveal your Personal Quit Plan and the combination of support that may help you.

You’ve got this!

Money worries?

If you’re experiencing money or debt concerns, please consider reaching out to any of the following organisations: StepChange, MoneyHelper, Citizens Advice, and National Debtline.

*The maths behind our calculations:
X1 cigarette = 20 minutes off your life.
X10 cigarettes per day = 200 minutes off your life.
X10 cigarettes a day for 365 days = 73,000 minutes off your life.
73,000 minutes = 1,216.66 hours (60 minutes in an hour, 73,000 ÷ 60 = 1,216.66).
1,216.66 hours = 50.7 days (24 hours in a day, 1216.66 ÷ 24 = 50.69).