Quitting smoking is one of the best decisions you can make for your long-term health. Every October, thousands of people across the UK take part in Stoptober, a national stop smoking campaign that challenges smokers to go at least 28 days smoke-free. According to the NHS, people who stop smoking for 28 days are five times more likely to quit for good!
This Stoptober, we are sharing the story of Steve, a member of the Freedom Health team who quit smoking after many years and has now been smoke-free for 7 weeks. His experience shows that quitting is possible with the right mindset and support.
What is Stoptober 2025?
Stoptober is a public health campaign first launched by the UK government to encourage smokers to give up for 28 days in October. Research shows that if you can stop smoking for 28 days, you are much more likely to quit permanently.
Smoking is still one of the leading causes of preventable illness in the UK. It increases the risk of at least 16 types of cancer and is the biggest cause of lung cancer in the UK. Smoking is also responsible for around 64,000 deaths in England every year. Despite this, many smokers say they want to quit but feel they do not know how to start or worry they will fail.
The campaign provides access to:
You can find online resources to stop smoking on the NHS Better Health website.
Steve’s story: Quitting smoking after 26 years
This year, our colleague Steve quit smoking after 26 years. He agreed to share his journey to support others who are thinking about quitting. Below is Steve’s real experience about his challenges, progress and advice he can give to people looking to start their own journey.
When did you first start smoking?
“I first started when I was around 18, so around 26 years ago now.”
Why did you decide to quit smoking?
“There were 2 reasons really, but the main one was my health. In April 2024, I developed a chest infection that turned into a nasty episode of Bronchitis. I hadn’t realised how bad I was until I decided to go to the doctor, and what should have been a 10-minute walk took me nearly 30 minutes as I was struggling to breathe. My oxygen level was 91/100, which was close to needing to go to the hospital. Once this passed, I continued to smoke, but in honesty, my chest never really recovered, and I was quite susceptible to chest infections.
I was using an inhaler and was out of breath more than I had been before, and became concerned about my health and then started to enjoy smoking less as this was weighing on my mind. It was then I decided to quit, so I would say it was a gradual thing, but once I decided to quit, that was it.”
Did you quit smoking cold turkey or use a method like nicotine patches or vaping?
“I moved onto a vape initially, and I am now reducing that successfully as well.”
Did you use any NHS stop smoking services, apps or support?
“No, although the support provided by these can be very good, and I know people who have used them successfully. For me, I didn’t feel it was the right approach.”
What were cravings like, and how did you deal with withdrawals?
“It was like having an itch on your foot and not being able to scratch it. I reminded myself why I was doing it in the first place. The first few days were the worst, but the use of the vape helped me manage cravings and withdrawal quite well, now I feel like am on top of it. I can go 8/9 hours during the day without using the vape if I need to, without it really causing an issue.“
What helped you fight the urge to smoke?
“Very quickly, I saw improvement in my general health, and this was the biggest motivator.”
What was the hardest part of quitting smoking?
“The first week, being out with others who were smoking, particularly if I was in a beer garden.”
Did quitting improve your physical health?
“100%. My breathing is so much better now. I have visited the doctor for something unrelated and asked them to check my breathing and oxygen levels to see how I had progressed. My oxygen level was back to 97/100, and my peak flow meter test showed a 50% improvement. Recently, we had a test fire evacuation at work, and I walked up the stairs to the 4th floor afterwards and wasn’t out of breath. Sounds like a small thing, but previously I would have been.”
How did quitting affect your mood and mental wellbeing?
“My health has improved, which has improved my overall mood. I didn’t realise just how much it was getting me down, feeling “chesty” all the time.”
Have you noticed financial savings since quitting?
“I have more money than I did. Smoking is expensive, and the vape is costing me £30 a month, which is nearly 75% less than before. Although I spend it on the dog, so at least he’s happier as well, I guess!”
What advice would you give someone trying to quit smoking in Stoptober?
“Stick with it, it’s worth it – focus on the improvements you feel in your health and set little goals that are achievable; 1 week, 2 weeks, 1 month, etc.”
If someone wants to quit today, what is your top piece of advice?
“I would say it’s important to make sure you can be confident in your willpower. I have tried to quit before and been unsuccessful, but if I reflect back now, it was probably because I didn’t actually want to quit. I liked smoking. But this time, I have been so invested in the reason why I wanted to quit that I have genuinely found it much easier. Find your reason and invest in it! Trying to quit because someone told you that you should is so much harder than deciding you actually want to for your own reasons. Find your reason.”
What would you say to someone who feels they cannot quit?
“Don’t be ridiculous, you can do anything you want.”
Why quitting smoking is important for your health
Smoking affects nearly every organ in the body. It is the number one cause of preventable death in the UK.
- Smoking causes 7 out of 10 cases of lung cancer
- Smoking can affect your heart and blood vessels and can cause heart attacks and strokes.
- Smoking is the main cause of COPD (Chronic Obstructive Pulmonary Disease) and is thought to be responsible for 9 in every 10 cases.
- Secondhand smoke is harmful to others, especially children
Even if someone has been smoking for many years, it is never too late to quit. The body begins to repair almost immediately after stopping.
Benefits of quitting smoking: what happens to your body when you stop?
According to the NHS, when you quit smoking:
- After 20 minutes, pulse returns to normal.
- After 48 hours, carbon monoxide levels have dropped to that of a non-smoker.
- After 2–12 weeks, blood circulation improves.
- After 3–9 months, lung function increases by up to 10% and breathing improves.
- After 1 year, heart attack risk halves compared to a smoker.
- After 10 years, the risk of death from lung cancer halves compared with a smoker.
Financially, someone smoking a pack of 20 a day could save over £5,000 a year by quitting. You can check how much you could save by using the NHS calculator.
Final thoughts
Quitting smoking is life-changing. Stoptober is a chance to make a fresh start and join thousands of others doing the same. If you are thinking about it, take the first step today.
Stop smoking support in the UK
If you are thinking about quitting, these trusted UK resources can help:
- NHS Stop Smoking: https://www.nhs.uk/live-well/quit-smoking/
- NHS Quit Smoking App: https://www.nhs.uk/better-health/quit-smoking
- Smoke Free Helpline: 0300 123 1044
- Action on Smoking and Health (ASH): https://ash.org.uk
- British Lung Foundation: https://www.blf.org.uk
Disclaimer: The information in this article is provided for general guidance and educational purposes only. It is not intended to provide medical advice, diagnosis or treatment. You should not rely on this content as a substitute for professional medical advice from a qualified healthcare provider.
You should always speak to your GP or a healthcare professional before making any changes to your health, including quitting smoking, reducing nicotine use or starting any new treatment or support programme. Any references to products or services, including vaping or nicotine replacement therapies, do not constitute recommendations or endorsements. These may not be suitable for everyone, and risks can vary from person to person.
Freedom Health Insurance is not responsible for the content of external websites linked in this article. We provide these links for information only, and we have no control over the content, accuracy or security of third-party sites. Any personal experiences or views shared in this article reflect the opinions of the individuals involved and should not be taken as medical advice.
If you are concerned about your health, speak to a healthcare professional.