Quit Smoking Survival Guide

The decision to quit smoking is likely one of the most difficult decisions a person can make, and the process of quitting can be painful. We've compiled a guide to help you get through the worst of it.

Find your motivation. Are you quitting to lower your chances of a smoking-related illness? To look and feel healthier? To get rid of the smell of smoke? To live a longer life? To save money? To protect your loved ones from second-hand smoke? Keep your goal in mind.

Come out an try a vape or e-cig. At all our Vapourcore Quit Smoking Support Centres, you can try out a disposable e-cigarette free of charge. Our stores offer a wide range of electronic vaping devices, from budget-friendly to high-tech. All our staff are highly trained to offer guidance. There are no stupid questions! Come in for a no-pressure, no-obligation chat. All our stores have Facebook, Twitter and Instagram pages too, so you can keep an eye on our new devices and e-liquids. We’ll help you find a device that suits your individual needs and an e-liquid you love.

Talk to your loved ones. Telling your family and friends that you’re trying to quit gives you extra motivation – but it also gives you people to talk to when you’re struggling. Your loved ones will be thrilled to have a healthier, happier you – they can encourage you to keep going. Telling your smoker friends not to give you a cigarette – no matter how nicely you ask – can also help.

Go easy on yourself. Quitting smoking can make people feel stressed and irritated. Try discovering a new hobby, meeting up with friends or listening to some good music to deal with any negative feelings that may arise.

Identify your triggers. When do you normally crave a cigarette? For many, smoking with their morning coffee, after a meal, or when they’ve had a few alcoholic drinks is a habit. Avoid these triggers by cutting them out entirely – like having mostly soft drinks on a night out, or changing up your routine – for example, drinking your coffee indoors where you can’t smoke.

Clean your house, car, and belongings. Get rid of anything that reminds you of smoking, such as lighters and ashtrays. Check your glove compartments and bags to make sure there aren’t any items like old packs of filters or tobacco. Wash all your clothes that smell like smoke and clean your carpets and curtains too if you smoke indoors. If you smoke in your car, give it a deep clean.

Get active. Exercise is a great way to ward off cravings and distract yourself. Go for a full-on session at the gym, a quick jog or even a brisk stroll around your neighbourhood. Remember, exercise doesn’t need to feel like exercise – dance around to your favourite music or even walk the dog.

Think about the money. It’s easy not to notice the cost of cigarettes. An average 20-pack is now £8 – if you smoke 20 a day, that’s £56 a week and £224 a month. In a year, that adds up to a staggering £2920! What would you do with an extra £3000? You can’t put a price on health, but that’s a lot of money!

In comparison switching to a e-cigarette could cost as little as £8 for a starter kit and £8.99 for the equivalent of 75 cigarettes. Come in to discuss your needs and receive a free disposable e-cigarette.

Don't give up. If you give in and smoke a cigarette, don’t be too hard on yourself. The most important thing to do is to identify why you gave in – were you with others who were smoking? Did you have one too many drinks? Are you feeling stressed or sad? Whatever it was, try and identify and eliminate that factor. And remember that every cigarette not smoked is a victory – having one cigarette doesn’t mean you’ve failed! Many, many people might relapse occasionally but still manage to quit for good. Giving in doesn’t mean giving up!

Quitting Smoking: A Timeline**

After 1 hour
Heart rate and blood pressure drop and return to normal. Circulation improves.

After 12 hour
Carbon monoxide levels return to normal, increasing body’s oxygen levels.

After 1 day
Risk of heart attack begins to decrease.

After 2 days
Nerves responsible for senses of taste and smell begin to heal.

After 3 days
Nicotine withdrawal may begin. Using a nicotine-containing e-liquid can ease withdrawal symptoms.

After 1 month
Lungs begin to heal, lung capacity improves.

After 1-3 months
Circulation continues to improve.

After 9 months
Lungs are significantly healed.

After 1 year
Risk of coronary heart disease halves.

After 5 years
Risk of stroke reduces significantly.

After 10 years
Chances of lung cancer are half that of a smoker, and risk of throat and pancreatic cancer are significantly reduced.

After 15 years
Likelihood of coronary heart disease and pancreatic cancer are the same as a non-smoker.

After 20 years
Risk of death from smoking-related causes drops to the level of a person who has never smoked in their life.

** Information from NHS SMOKEFREE

Vapourcore offer a quit smoking support service, which includes a consultation and product advice tailored to suit your needs


Visit one of our stores listed in here for 1-2-1 consultation and set up.


Call us on 0333 305 2822 and choose the Customer Advisor option.


Click the chat box in the bottom-right corner of the page where one of our Online Advisors can guide you through.


Email us for guidance on switching from smoking to vaping on: [email protected]

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