Stoptober 2026: how it works and the free help on offer
Stoptober is a yearly campaign that asks smokers to quit together in October. It started in England in 2012 and is run by the NHS and the Department of Health and Social Care. The Netherlands holds its own Stoptober too.
The goal is simple: reach 28 days smoke free. The NHS says that if you manage that, you are five times more likely to quit for good (NHS Better Health). Stoptober officially began on 1 October, but you can start any day and count your 28 days from there.
Free help from the NHS
- A free Personal Quit Plan. You answer a few questions about your smoking habits, and it gives you tips to prepare for your quit date, work out how much money you could save and handle triggers and cravings.
- The NHS Quit Smoking app. People who used it say on the NHS site that it showed their progress, the money they saved and daily health achievements.
- Your local Stop Smoking Service, for personal support and advice on the medicines and aids that can help with cravings. The NHS says there are more proven ways to stop than ever before.
- Help for people supporting someone else, such as a friend or a young person who wants to stop.
Everything is on the NHS Better Health quit smoking page. If you live outside England, check your own country's health service for similar free support.
What happens to your body when you quit
| After | What the NHS says changes |
|---|---|
| 20 minutes | Your pulse rate starts returning to normal |
| 8 hours | Oxygen levels recover and carbon monoxide in your blood has halved |
| 48 hours | Carbon monoxide is down to a non-smoker's level; taste and smell improve |
| 72 hours | Breathing feels easier and energy rises |
| 2 to 12 weeks | Circulation improves |
| 3 to 9 months | Coughs and wheezing improve as lung function rises by up to 10% |
| 1 year | Your risk of a heart attack is half that of a smoker |
| 10 years | Your risk of dying from lung cancer is half that of a smoker |
Why this year's campaign talks about trying again
The government's Stoptober 2026 campaign has three themes: the link between smoking and stress, "closer each time" (it often takes several attempts to quit, and that is nothing to be ashamed of), and the benefit to your family. It aims to reach the 4.4 million people in England who still smoke. Smoking remains the biggest cause of preventable ill health and death, and costs England about £21.9 billion a year (Department of Health and Social Care).
Ways to make your 28 days easier
- Pick your quit date, tell someone and ask them to check in on you.
- Write down your triggers, such as coffee, stress or a certain time of day, and plan what you will do instead.
- Track your savings in the app. Several people quoted on the NHS site said seeing the money add up kept them going.
- If you slip, start again. Many people need more than one try.
This page is general information, not medical advice. For help choosing a quitting method, talk to a pharmacist, your doctor or your local stop smoking service.
