Last fact-checked 17 January 2024 | Report a factual error on this article
Since 2012, Public Health England’s annual STOPTOBER campaign has helped thousands of people to quit cigarettes for good. The Stoptober challenge is a completely free programme backed up with online support and convenient smartphone apps.
If you complete Stoptober, you boost your chances of quitting by a whopping 500%. So how does this 28 day quitting programme work, how do you sign up and what steps should you take to give yourself the best chance of success?
Quick Links
What is Stoptober?
Stoptober is an annual tobacco quitting challenge. Established by Public Health England in partnership with the NHS, the British Heart Foundation and Cancer Research UK, Stoptober challenges its participants to stay off cigarettes for 28 consecutive days in the month of October.
Stoptober was launched back in 2012 with support from celebrities like Ian Wright (source: gov.uk). Unlike other stop-smoking initiatives which encourage smokers to quit permanently, Stoptober challenges smokers to take a break from cigarettes for four weeks. The shorter time period seems to appeal to people: in less than a decade, 2.5 million people have attempted Stoptober. (source: gov.uk)
How do you sign up for Stoptober?
The NHS website has a whole section dedicated to Stoptober. To sign up for the Stoptober challenge, you first need to visit the link below:
https://www.nhs.uk/better-health/quit-smoking/
This will take you to the Stoptober site, where you’ll find links to help you build a Personal Quit Plan, read up on Stop Smoking Aids and find your local NHS Stop Smoking service. The site also has an email support service you can sign up to and a freephone helpline where you can speak to trained stop smoking advisers.
It’s never too late to start Stoptober!
You have to start the challenge in October for it to ‘count’ as Stoptober, but the full 28 day period doesn’t have to fall within that month.
The Stoptober support team stays on hand to help quitters all year round, so even if you get to 31st October and you’re still in the middle of your 28 day quitting period, you’ll still be able to ask questions and talk to quitting experts.
Does Stoptober work?
We don’t know exactly how many people have quit tobacco as a direct result of Stoptober, so it’s hard to put an exact figure on Stoptober’s success. What we do know is if a smoker can go smoke free for 28 days, they’re 5 times more likely to quit for good (source: gov.uk).
It’s still worth participating in Stoptober, even if you’re not confident that you can make it to the 28-day mark. The reason for this is because we start to feel the benefits of quitting after just 20 minutes. When you quit cigarettes, health benefits like an improved pulse rate, better blood flow through your heart and muscles and easier breathing come much faster than you might think.
Here are some stats from the NHS website that show what happens when you quit. More than half of these things happen before you get to Stoptober’s 28-day completion point:
Will Stoptober help me quit for good?
If you’ve tried unsuccessfully to quit cigarettes in the past, Stoptober could be just what you need to get back on track.
The central premise of Stoptober is that if you’re a current smoker and you can stay smoke free for 28 days, you’ll be 5 times more likely to quit for good. If you’re someone who has failed to quit before, you can treat Stoptober as a short-term challenge — not a life-long one — and still improve your chances of quitting for good.
If you get to the end of the 28 day period and you go back to smoking, you will at least have learned some of the skills you need to quit permanently when you’re ready to do so. You’ll have the confidence to know that quitting is an achievable goal.
Can I vape during Stoptober?
You can vape during Stoptober. Stoptober encourages participants to use stop smoking aids during the 28 day challenge. Stop smoking aids include nicotine patches, nasal sprays and e-cigarettes. If it helps you to stay smoke free for a full 28 day period, then it’s worth doing.
We’re biased towards vaping, of course, but any form of nicotine replacement is going to be helpful during Stoptober. Research has shown that if you maintain your nicotine intake when you quit, you have a better chance of success than if you quit ‘cold turkey’.
Nicotine is incredibly addictive. We did some research on the addictive powers of nicotine and we were shocked by what we found out. Take a look at our recent article to learn more about how addictive nicotine is.
How do I boost my chances of winning the Stoptober challenge?
Any method that boosts your chances of quitting cigarettes will prove useful when you’re completing the Stoptober challenge. Our advice is to take all the help you can get, including nicotine replacement and professional support.
Public Health England and the NHS have done a lot of research into this area. Most of us think that we can quit cigarettes using willpower alone, but the research has shown that the most effective way to quit cigarettes is to get support from a professional stop smoking expert. You can learn more about the best way to quit in our article: Quitting Cigarettes with E-Cigs: What the NHS Say
Try quitting tobacco this October
Give Stoptober a go this year. You have nothing to lose, and if you’re successful, you could find you’re free of cigarettes by Christmas!
Smoking is still the single biggest cause of preventable illness and death in England. According to a recent report for Stoptober 2023, diseases caused by smoking cost the NHS around £1.9 billion a year (source: adph.org.uk).
We’re ready and waiting to support new vapers this Stoptober!
You don’t have to become a vaper to participate in Stoptober, but if you do choose to use vaping as a quitting tool, we’re here to help.
We swapped smoking for vaping years ago, and we’ve never looked back. We found that closing the door on smoking opened the door to a whole new world of flavours and textures. No matter what e-cigarette device you choose (read our e-cigarette guide here), you’ll find that there’s an e-liquid for everyone, and we’re more than happy to help you pick a flavour that works for you. Just give us a call!
Stay safe and happy vaping!
John Boughey