You've stopped smoking, so how do you feel?

The good

Your health will improve and you'll enjoy:

1. Increased energy levels As soon as you stop smoking, your blood pressure and pulse rate will return to normal and within days exercise will become less taxing.
2. Longer life expectancy The longer you go without smoking, the less likely you are to develop serious health problems, including cancer, heart and lung disease. Asthma sufferers usually find it easier to breathe after stopping.
3. A heightened sense of taste and smell, so tuck in (beware of over-indulging, though: see Hunger/weight gain, below).
4. Fresh breath, cleaner teeth and a reduced risk of gum disease.
5. Better fertility levels and more chance of a healthy pregnancy and baby.

You’ll be richer!
People who smoke 20 cigarettes a day for 20 years will spend around £36,000 on their habit (or around £1800 per year). That's a lot of money going up in smoke: think what you could buy instead.

You’ll look younger!
Non-smokers have clearer, younger-looking skin with fewer wrinkles; sparkling eyes and whiter teeth.

You'll feel happier, because...

1. You'll have more self-respect Your self-esteem and confidence levels should soar once you're no longer smoking. Quitting is a big deal, and you deserve to feel delighted about your achievement.
2. You can say goodbye to feeling guilty about exposing your family and friends to second-hand smoke.
3. Your home, car and clothes will smell fresh and clean
4. You've taken control of your life and broken free from the chains of cigarette smoking. You're in charge!

The bad

Coping without your nicotine fix can be stressful, but your dependence on the drug will subside as it gradually leaves your body.
Withdrawal symptoms include:

1. Cravings Keep reminding yourself that you don't need a cigarette, because you are a non-smoker. When willpower isn't enough, lean on your Stub Buddy or use your stop smoking products or medicine.
2. Coughing Although your 'smoker's cough' and morning phlegm should soon be gone for good, your lungs will react by clearing out the toxins. A warm drink will help to soothe your throat.
3. Tightness in the chest/dizziness You're taking in more fresh air than your lungs are used to, which can make them feel tight. Feeling light-headed is also fairly common. These sensations should pass within a day or two, but see your GP if they persist.
4. Grumpiness Grrr, all you want is a cigarette, but you can't have one so you feel grouchy... This one will run and run unless you nip it in the butt and distract yourself.
5. Disrupted sleep Nicotine withdrawal can keep you awake at night or wake you earlier than you'd like. Adjust your bedtime to accommodate your new energy levels.
6. Problems concentrating Don't panic: this is normal and will pass.
7. Diarrhoea or constipation Eat a balanced diet with plenty of fruit and vegetables and drink lots of water.
8. Hunger/weight gain Putting on weight is a common problem for quitters, so eat sensibly and exercise regularly to avoid piling on the pounds.

The ugly

Depression
Some people feel very low while they're quitting. If you're struggling, see your GP.