Dealing with Triggers. Most smokers have triggers. Learning to recognise them is one of the most important steps on the road to stopping for good.

Nicotine replacement therapy (NRT), such as Nicorette, can increase your chances of quitting by up to 60%*. With Nicorette you can quit for good.

See below for useful tips and information.*vs unaided

Would you like free personalised coaching*?

You are 3x more likely to quit with support from stop smoking services vs. willpower alone.

  • A personalised plan tailored to you
  • 12 weeks of dedicated over-the-phone coaching support
  • Coaching from a Stop Smoking Advisor at Solutions 4 Health
  • Stop smoking advisor available 7 days a week
  • Easy set up, whenever you're ready
  • Free-phone quit line

Call 0800 999 1074 for free to sign up
quote code 'Tesco Coaching'

1000 people will receive their quit support for free.

UK excl. NI residents, 18+. To access free smoking cessation coaching, call free phone 0118 334 18 61 quoting code TESCO COACHING by 1pm on 30.11.2022. Coaching provided by Solutions 4 Health Ltd. Coaching available Mon-Fri 8am-8pm, Sat 8am-1pm and Sun and bank holidays 8am-1pm ecl 25.12, 26.12 and 1.1. More info on 1 entry per person. Only 1000 available on a first come, first served basis. Privacy Policy: Promoter: Johnson & Johnson Limited of 50-100 Holmers Farm Way, High Wycombe, HP12 4PU.

Benefits of Quitting

You’re probably aware of the health benefits of quitting smoking, but did you know that giving up cigarettes can actually be beneficial in lots of ways. From more money to clearer skin, read on to find out more about what you’re getting back by giving up.

Stop Smoking Timeline – Enjoy fast benefits from Quitting

20minutes after quitting smoking

In just 20 minutes, your blood pressure and pulse (heart rate) should start to return to their normal levels.

8hours after quitting smoking

8 hours in and the harmful carbon monoxide levels in your blood should have now halved. This can also see your oxygen levels recover and start to return to their normal levels.

48hours after quitting smoking

Day 2 of no smoking and your taste and sense of smell should be improving

72hours after quitting smoking

Reach day 3 with no smoking and you may find breathing easier as your bronchial tubes start to relax. As breathing becomes easier you may also find your energy levels are starting to increase

2 to 12 weeks after quitting smoking

From 2 weeks after quitting smoking and over the coming months, you may notice that exercise and other physical activity is easier. This is because, at this stage, your circulation improves, with blood flowing through to your muscles and heart much better. Your immune system should receive a boost too, so your body can fight off colds and flu better. Finally, you may feel up to putting up that shed, painting the hallway or anything else on your to-do list!

3 to 9 months after quitting smoking

The breathing problems you might have experienced when you were smoking should now be improving. That’s because around this point your lung function increases by up to 10%.

1year after quitting smoking

You’ve made it to a year without smoking! Take some time to give yourself a well-earned pat on the back. A year in and your risk of heart attack is now half that of a smoker. Hopefully you feel much healthier – and wealthier, given what you’ve saved by not buying cigarettes for 12 months.

10years after quitting smoking

A decade in and look how far you’ve come! Your risk of dying from lung cancer is now half that of a smoker.

How much money could you save on cigarettes if you stopped smoking?
Use our calculator below and start dreaming about what else you could be spending that money on!
On average, how many cigarettes do you smoke each day?


Approximately how much do you pay for a pack of 20 cigarettes?


You could save on cigarettes in a year after quitting smoking*!

If you smoke cigarettes a day, at a pack here are the eye-opening numbers for how much you’ll save on cigarettes in a year after you quit smoking.

In the first week:

In the first month:

In 6 months:

In the first year:

In 5 years:

*Saving based on the cost of cigarettes and does not include the cost of Nicotine Replacement Therapy products

Quit Smoking Calculator

Every cigarette you don’t smoke means more money in your pocket. Our smoking calculator gives you a good idea of how much that could be – from one week in to a whole year after you’ve quit for good. The price of one cigarette may not seem much, but it soon adds up – whether you smoke 5, 10, 15, 20 or more a day. And if you’ve been smoking for a few years the costs (and more importantly savings) might surprise you! Check out our handy smoking cost calculator chart to see how much you could save.

How much does smoking cost?

At the time of writing, the average price of 20 king size filter pack of cigarettes in June 2022 costs £12.66. That's 63p per cigarette.

The exact cost will depend on your smoking habits though, such as:

  • What you smoke (cigarettes, rolling tobacco, cigars)
  • How much you smoke per day/week
  • Your favourite brand
  • Essential extras (rolling paper, filters and lighters)

Smoking costs have been on the rise for many years now and keep going up. At the start of 2011 the average price of 20 king size filter cigarettes was £6.17 – that’s roughly half what they cost today. Smokers spend more now than they ever have, with no sign of the costs falling at any point in the future. It’s another great incentive to give up right now!

Find out more about nicorette

Select a product to view on groceries

Nicorette QuickMist SmartTrack Mouthspray, Nicorette QuickMist Mouthspray, Nicorette Icy White 2mg Gum, Nicorette Cools 2mg Lozenge, Nicorette invisi 25mg patch, Nicorette Inhalator 15mg contains nicotine. Stop smoking aid. Requires willpower. Always read the label. UK-NI-2200890