# Stop smoking with support

Published by Pawel Jozefiak. [About this project](https://healthy100.jock.pl/about/), [How we check sources](https://healthy100.jock.pl/methodology/)

- Canonical: https://healthy100.jock.pl/quit-smoking/
- Language: en
- First published: 2026-09-27
- Evidence checked: 2026-09-28, using AI-assisted source verification
- Clinical review: Not clinically reviewed
- Number 1 of 100 in the list: https://healthy100.jock.pl/#quit-smoking

Quitting tobacco sharply lowers the risks of heart disease, lung disease and cancer.

**The number:** Quitting smoking can add up to 10 years to life expectancy ([CDC, 2024](https://www.cdc.gov/tobacco/about/benefits-of-quitting.html))

## The evidence

- Evidence grade: A. Grade A: meta-analyses of randomised trials, or a major guideline consensus.
- Basis: Surgeon General evidence synthesis and CDC guidance on cessation benefits and effective treatments
- Outcome: potential life expectancy gain, up to this amount
- Comparison: quitting smoking versus continuing
- Impact: 98/100. The impact score is an editorial prioritization heuristic for the general list, not a validated estimate of your personal risk.

## Why it matters

Stopping smoke exposure lets blood vessels and lungs recover and reduces ongoing damage that can lead to cancer. CDC reports that quitting can add as much as 10 years to life expectancy, with benefits at any age.

## How to do it

1. Make a quit plan with a local stop smoking service or quitline.
2. Ask a pharmacist or clinician about nicotine replacement, varenicline or bupropion.
3. Combine medication with counseling to manage cravings and triggers.
4. If you return to smoking, use what you learned to restart your plan.

## Talk to a clinician first

If pregnant, discuss the safest cessation options with your maternity team before using medication.

## Putting it into practice

### Start now

- 1 minute: Rehearse your reply to a cigarette offer: 'No thanks, I'm quitting.' Say it twice, then name the situation where you'll use it.
- 5 minutes: List your three strongest smoking triggers, such as coffee, stress or finishing dinner, and choose one alternative response.
- 15 minutes: Find your local quit service and request support. In the US, call 1-800-QUIT-NOW; elsewhere, use your national health service.
- 30 minutes: Draft a quit plan: choose a date, prepare responses to your triggers and list questions about medicines for a pharmacist or quit adviser.

### What it looks like

- Change your usual smoking break to a chat with someone who does not smoke.
- After a meal, brush your teeth instead of lighting a cigarette.
- Ask a quit adviser which support and medicines fit your situation.

### Common mistakes

- Treat a lapse as information: identify what triggered it and restart with support.
- Avoid choosing quit medicines by guesswork: ask a pharmacist, especially if you are pregnant or take other medicines.

### A structured start

**Prepare, quit, review**

1. Stage 1: Arrange support and discuss suitable treatments before your quit date.
2. Stage 2: On your quit date, remove cigarettes and ashtrays and use your agreed craving strategies.
3. Stage 3: Review each week, keeping what helped and asking for more support after any lapse.

### Trusted how-to guides

- [How to Quit Smoking](https://www.cdc.gov/tobacco/about/how-to-quit.html), CDC
- [Understand your smoking triggers and cravings](https://www.nhs.uk/better-health/quit-smoking/staying-smoke-free/understand-your-smoking-triggers-and-cravings/), NHS Better Health

## In Czechia

In Czechia, the Národní linka pro odvykání kouření helps you quit on 800 350 000, on working days 10:00 to 18:00.

[Národní zdravotnický informační portál (NZIP)](https://www.nzip.cz/clanek/435-zavislost-na-tabaku-kde-hledat-pomoc), checked 2026-09-28

## In Germany

In Germany, the free quit smoking line on 0800 8 31 31 31 is open Monday to Thursday 10 to 22 and Friday to Sunday 10 to 18, with no counselling from 24 to 26 December.

[Bundesinstitut für Öffentliche Gesundheit, rauchfrei-info.de](https://www.rauchfrei-info.de/unterstuetzung/telefonberatung/), checked 2026-09-28

## In Spain

In Spain, the Spanish Association Against Cancer advises asking at your health centre which stop-smoking options are available. People with cancer who want to stop smoking can call the association on 900100036.

[Asociación Española Contra el Cáncer](https://www.contraelcancer.es/es/todo-sobre-cancer/prevencion-cancer/no-fumes/dejar-fumar), checked 2026-09-28

## In Netherlands

In the Netherlands, the free Stoplijn on 0800 1995 is open every working day from 9:00 to 12:00 and 12:30 to 17:30. Chat is available Monday to Friday until 17:00.

[Trimbos-instituut, Ikstopnu](https://www.ikstopnu.nl/contact/), checked 2026-09-28

## In Poland

In Poland, the Telefoniczna Poradnia Pomocy Palącym helps you quit on 801 108 108 or 22 211 80 15, Monday to Friday 9:00 to 21:00 and Saturday 9:00 to 15:00.

[Pacjent.gov.pl](https://pacjent.gov.pl/jak-zapobiegac-obturacyjnej-chorobie-pluc), checked 2026-09-28

## Sources

- [Benefits of Quitting Smoking](https://www.cdc.gov/tobacco/about/benefits-of-quitting.html), CDC, 2024 (Tier 1 guideline)
- [How to Quit Smoking](https://www.cdc.gov/tobacco/about/how-to-quit.html), CDC, 2024 (Tier 1 guideline)

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General health information, not a diagnosis or an individual treatment plan. Personalization changes the order of suggestions; it does not assess your medical risks. Follow the cautions and consult a qualified clinician when needed.

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Reuse: CC BY 4.0, https://creativecommons.org/licenses/by/4.0/