If you smoke, you already know it harms your health. That knowledge does not make quitting easy. Many people try several times before they stop for good.
Each attempt teaches you something new. With the right support and tools, your chances of success rise sharply. This guide explains why quitting matters, what happens in your body when you stop, and how pharmacy services can help you become smoke-free.
Why quitting smoking is worth the effort
Smoking increases the risk of:
-
heart disease and stroke
-
lung cancer and chronic obstructive pulmonary disease (COPD)
-
reduced fertility and pregnancy problems
-
poor wound healing and frequent infections
-
type 2 diabetes and many other conditions
However, your body starts to repair itself quickly when you quit:
-
after about 20 minutes, your pulse and blood pressure begin to return to normal
-
after 48 hours, carbon monoxide leaves your body and your sense of taste and smell start to improve
-
after 2–12 weeks, your circulation gets better and physical activity becomes easier
-
after one year, your risk of heart attack falls to roughly half that of a smoker
In the longer term, many people also notice less anxiety and stress once withdrawal has passed.
Why willpower alone often feels so hard
Nicotine changes how your brain responds to stress and reward. When you suddenly stop, the brain reacts. You may feel:
-
irritable or low in mood
-
restless or unable to concentrate
-
overwhelmed by strong cravings
On top of this, smoking links to daily routines such as morning coffee, work breaks or socialising.
Because of these factors, willpower plays a role but usually does not work on its own. Combining motivation with effective treatments and support makes quitting more realistic.
What really helps people quit
Research shows that people are more likely to stop smoking when they:
-
join a structured stop-smoking programme
-
combine counselling or coaching with treatments that reduce cravings
-
set a clear quit date and prepare in advance
-
ask friends, family or colleagues for support
Useful treatment options include:
-
nicotine replacement therapy (NRT) such as patches, gum, lozenges, sprays and inhalators
-
prescription stop-smoking medicines for people who meet specific criteria
-
vaping as a harm-reduction tool for some smokers, ideally with a plan to cut down over time
Your pharmacist or clinician can help you choose a safe and suitable approach.
How pharmacy stop-smoking services work
Many pharmacies run dedicated stop-smoking programmes, often lasting 8–12 weeks. Typically, they offer:
-
a personalised quit plan with a chosen quit date
-
regular check-ins in person or remotely
-
behavioural support and motivation
-
access to NRT or other suitable treatments
-
monitoring of your progress and adjustment of your plan
Hospitals can also refer patients to community pharmacies to continue their quit attempt after discharge. In that case, the pharmacy team supports you so you do not lose momentum.
Getting ready for your quit date
Preparation makes the quit day feel less overwhelming. Before your chosen date:
-
write down your main reasons for quitting and keep them visible
-
remove cigarettes, lighters and ashtrays from your home, car and workplace
-
tell people you trust so they can encourage you
-
think about your usual triggers, such as stress or alcohol, and plan alternatives
-
decide how you will reward yourself at key milestones like one day, one week and one month smoke-free
Your pharmacist can walk through this plan with you and suggest extra ideas.
Dealing with cravings and withdrawal
Cravings feel intense but they usually peak and fade within a few minutes. You can manage them by:
-
using NRT or other treatments exactly as directed
-
trying the “4 Ds”:
-
Delay – wait a few minutes before you react
-
Drink – have a glass of water
-
Distract – do something different for a few minutes
-
Deep breathe – breathe slowly in and out
-
-
avoiding obvious triggers early on, for example heavy drinking or standing in smoking areas
-
building new break routines such as walking, stretching or making a hot drink
Every craving you ride out makes the next one easier to handle.
What if you slip?
A slip does not wipe out all your efforts. Instead, it shows where your plan needs more support.
Ask yourself:
-
what happened just before I smoked?
-
how was I feeling at the time?
-
what could I try next time the same thing happens?
Then reconnect with your pharmacist or stop-smoking adviser. Many people succeed on a later attempt once they understand their triggers better.
How Newgen Can Help
Newgen Pharmacy offers structured, pharmacy-led support to help you stop smoking safely and for the long term. Our team will:
-
explore your reasons for quitting and agree a realistic quit date
-
recommend evidence-based treatments such as NRT that match your health and lifestyle
-
provide regular check-ins, encouragement and practical tips
-
liaise with your GP or local services if you need additional support
We focus on steady progress, not perfection, and celebrate every step towards a smoke-free life.
Book your consultation: https://newgenpharmacy.co.uk/
Questions? https://newgenpharmacy.co.uk/
Compliance note: We never promote prescription-only stop-smoking medicines publicly. A clinician only discusses potential treatment options with you privately after an appropriate assessment, if they are safe and suitable.
Author & Content Writer: Dr.Naeem Aslam
