Best Ways to Quit Smoking: Top Tips From Our Clinicians
Best Ways to Quit Smoking: Top Tips From Our Clinicians
Stopping smoking is one of the best things you can do for your health, but there's no single 'right' way to do it. Some people manage with willpower alone, while others need a little extra help from stop smoking aids to get through the cravings.
And that's fine! The most important thing is that you're able to quit, and quit for good. Whether it's your first time trying to quit or your tenth, here are some helpful tips from our clinicians to give you the best possible chance.
Three key takeaways
There's no single best stop smoking aid. The right one depends on your cravings, your routine, and your medical history.
Combining a slow-release product (like a patch) with a fast-acting one (like a gum or spray) works better than using one on its own.
Prescription-strength tablets like varenicline are among the most effective options available, especially if you've already tried other stop smoking treatments.
Best stop smoking aids at a glance
Problem
Best option for you
Tried other stop smoking treatments, or want something nicotine-free
Most withdrawal symptoms settle within 3-4 weeks. They can start within a few hours of your last cigarette and are usually strongest in the first week, especially the first three days.
After that, cravings become less frequent and easier to manage. Individual cravings usually pass within a few minutes, even if they feel overwhelming at the time.
The 28-day mark matters, too. Once you've been smoke-free for 28 days, you're five times more likely to quit for good.
Some people notice the odd craving months later, usually tied to a situation rather than the nicotine itself, like a night out or a stressful day. That's normal, and it doesn't mean you've failed.
Best nicotine-free treatments
The best nicotine-free tablet depends on you personally, with all three working in slightly different ways. Varenicline and cytisine act on the nicotine receptors in your brain, partly switching them on to ease cravings.
Meanwhile, bupropion (Zyban) works mainly on dopamine and noradrenaline, the brain chemicals linked to reward and withdrawal.
"But a trial result is an average across thousands of people. Your medical history, what you've tried before, and how you tolerate side effects all matter for how effective it is for you, as well as other information from your consultation."
Nicotine patches are the best choice for managing all-day cravings. They release nicotine slowly through your skin, keeping your levels topped up and steady throughout the day, so you're not fighting a craving every hour.
You'll find them in two types:
16-hour patches are worn during the day and taken off before bed. These suit most people and are less likely to disturb your sleep.
24-hour patches stay on overnight. These are worth considering if you usually reach for a cigarette first thing in the morning.
Patches also come in different strengths, and you step down gradually as your quitting journey progresses and cravings become easier to manage.
"A patch provides a steady level of nicotine, but it isn't designed to manage a sudden urge to smoke. If you rely on a patch alone and get hit by a sudden craving after dinner, for example, you might give up and think the patch isn't working.
"Combining nicotine replacement therapy is important. Use your patch alongside a fast-acting product (like a gum or lozenge) to give you a considerably better chance of staying smoke-free."
Nicotine gum, lozenges, and mouth sprays are the best options for sudden cravings, because they work quickly. Nicotine is absorbed through the lining of your mouth, so you'll get relief in minutes, rather than hours.
They're also easy to carry, which matters more than it sounds. Cravings rarely arrive at convenient moments, so having something in your pocket, bag, or car makes a difference.
There's no evidence that one fast-acting form works better than another, so it comes down to what you'll actually use. If you don't like the taste of gum, try a lozenge. If you want something discreet, a mouth spray is quick and easy to use in public.
"It's a common mistake for people to under-use fast-acting products. People ration their gum or lozenges because they worry about taking too much, then find themselves caught out by a craving with nothing to reach for.
"These products are designed to be used whenever the urge hits, and the dose of nicotine you get from them is far lower than a cigarette. Keep one within reach at the times you know are difficult."
Best stop smoking aid for the habit of holding a cigarette
Nicotine inhalators are designed for people who miss the physical routine of smoking. They're small plastic devices with a replaceable cartridge that you draw on like a cigarette, delivering nicotine through the lining of your mouth.
For a lot of people, smoking isn't only about nicotine. It's the break outside, holding something in your hands, and the familiar hand-to-mouth action. An inhalator gives you something to replace that routine with while your body adjusts.
Like other fast-acting products, inhalators work best alongside a patch rather than on their own.
"Vaping isn't risk-free, but it's less harmful than smoking. When leading tobacco experts reviewed the evidence in 2022, they concluded that in the short and medium term, vaping poses only a small fraction of the risks of smoking.
"A cigarette releases thousands of chemicals as it burns, many of them toxic and up to 70 capable of causing cancer. Vape aerosol doesn't contain most of those, including tar and carbon monoxide. In patients who switch completely, there's a reduction in exposure to the toxins linked to cancer, lung disease, heart disease, and stroke."
Hanna Yusuf, Prescribing Pharmacist at Chemist4U
8 behavioural changes to help you stop smoking
While treatments make quitting easier, changing your habits is what makes it stick. Try these:
1. Set a quit date and tell the people around you, so they know to support you.
2. Work out your triggers, whether that's your morning coffee, a drink, or a stressful shift, and plan for what you'll do instead.
3. Wait out the craving, because most pass within a few minutes. Get a glass of water, step outside, or move to another room.
4. Change your routine for the first few weeks. Take a different route to work, or move your break to somewhere you never used to smoke.
5. Keep your hands busy with a stress ball, a pen, or your phone.
6. Get moving. A short walk is one of the simplest ways to break a craving.
7. Track your savings and put the money you'd usually spend on cigarettes somewhere you can see it building up.
8. Get free support from your local NHS Stop Smoking Service, which improves your chances of quitting for good.
How Chemist4U can help you stop smoking
We stock a full range of stop smoking treatments, from nicotine patches, gum, lozenges, and mouth sprays through to inhalators, all delivered discreetly to your door.
If you'd prefer a nicotine-free tablet, you can complete a quick online consultation for cytisine, varenicline, or Zyban. One of our expert clinicians will review your answers and determine if treatment is suitable for you.
Not sure where to start? Our clinicians can talk you through your options and help you find a treatment or combination you'll stick to.
Frequently asked questions about the best ways to stop smoking
What is the 3-3-3 rule for quitting smoking?
The 3-3-3 rule refers to three points while quitting that people often find the hardest: day three, week three, and month three.
Day three is usually when physical withdrawal peaks, as symptoms are strongest in the first week and especially the first three days. Week three is when the psychological side takes over, and month three is when the novelty wears off and complacency can creep in.
On average, these last 3-4 weeks, though some people feel them for longer.
Is it too late to quit smoking at 60?
No, it's never too late to quit smoking. Stopping is the single best thing you can do for your health at any age, and the benefits start building from your last cigarette.
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