No Smoking Day 2026

Today, Wednesday 11th march 2026, is No Smoking Day. Make today your first day as a non-smoker.

If you’re looking for a reason to quit, read below for facts and figures that will give you the final push to say goodbye to cigarettes.

Effects of smoking

• Smoking costs England an estimated £44 billion per year, while revenue from cigarette and hand-rolled tobacco taxation (excluding VAT) only brings in about £7 bn per year.
• About seven in ten lung cancer cases in the UK are caused by smoking.
• Smoking is the leading cause of preventable death and disease in the UK.  NHS England estimates that there were 74,600 deaths attributable to smoking in England in 2019.
• It is estimated that for lifelong smokers, each cigarette will reduce their life expectancy by roughly 20 minutes.
• Smoking is associated with an increased risk for a wide range of diseases including COPD, asthma, diabetes, MS, rheumatoid arthritis, mental health issues, and dementia.
• Smoking is a risk factor for dental hygiene problems, including more serious conditions such as chronic periodontal disease.
• Smoking significantly increases the risk of impairment of olfactory function, negatively affecting smokers’ sense of smell and taste.
• Tobacco smoke interacts with some psychiatric medication making it less effective, resulting in increased dosages and more side effects associated with these drugs.
• Smoking is associated with increased risk of major depression.

Things to consider when quitting

• Get Professional Help: Call the free Smokefree National Helpline on 0300 123 1044 or visit nhs.uk/smokefree for local stop smoking services. Your doctor, pharmacist, or health visitor can also support or refer you. We also have a few local stop smoking support services listed below.
• Prepare Mentally: Around two-thirds of British smokers would like to quit and about seven million try each year. However, some smokers find it challenging to give up cigarettes because it is a deeply-embedded behaviour. Try to think about what you will gain if you stop smoking rather that what you will lose.
• Dispel the Pleasure Myth: Smoking feels pleasurable, but the pleasure of smoking is relief from nicotine withdrawal. This is why consuming nicotine without the smoke (e.g. gum, patches etc.) can work well.
• Get Motivated: Make a list of reasons to quit. Thinking about why you decided to quit will help you manage the more difficult moments. Use our list below to start thinking about what reasons resonate with you the most.
• Consider the Money: The average price of of a 20-pack is rising each year, right now sitting around £14-20 a pack. Based on a pack of Benson and Hedges Gold, you could save:

Amount smoked per day	Cost per day	Cost per week	1 year	5 years	10 years	20 years
5	£4.85	£33.95	£1,765.40	£8,827	£17,654	£35,308
10	£9.70	£67.90	£3,530.80	£17,654	£35,308	£70,616
15	£14.55	£101.85	£5,296.20	£26,481	£52,962	£105,924
20	£19.40	£135.80	£7,061.60	£35,308	£70,616	£141,232
40	£38.80	£271.60	£14,123.20	£70,616	£141,232	£282,464

• Set a date: New Year is the top time to quit smoking, with around half a million making an attempt. Others choose their birthday, No Smoking Day (today!), or Stoptober. Any day works, deciding one helps you focus and plan. Many ex-smokers remember their last cigarette precisely, marking a proud and significant milestone.
• Involve family and friends: If you live with someone else who smokes, it will be much easier to quit if they quit with you. A common mistake is to underestimate the emotional energy it can take to quit smoking. Making a strong commitment will put you in the right frame of mind.

Motivation to quit

• You will be more likely to live longer and stay well: half of all long-term smokers die prematurely of a smoking-related disease.
• You will have better all-round health: stopping smoking reduces the risk of 50 different illnesses and conditions.
• Your risk of heart attack will drop by a half one year after quitting.
• Your risk of cancer will fall.
• You will set a better example to children and make it less likely that they take up smoking themselves.
• Your fitness and breathing will improve, helping you to perform better in the gym.
• You will have a better chance of having a healthy baby.
• Your sense of smell and taste improves. Food will taste better, and flowers will smell sweeter!
• You will smell better.
• Your complexion will improve, and you will avoid premature wrinkles.
• You will be able to travel on long-haul flights and public transport without worrying about wanting a cigarette.
• You won’t have to go outside for smoking breaks at work or when out at restaurants and pubs when the weather is bad.
• You won’t be funding the tobacco industry.
• You won’t be contributing to the environmental impact of tobacco growing.

Local stop smoking support

Local support services offer stop smoking support across mid and south Essex:

• Essex Stop Smoking Service: Call 0300 303 9988 or visit the Essex Wellbeing Service
• Southend Stop Smoking Service: Contact 0333 005 0095 or visit Everyone Health
• Thurrock Stop Smoking Service: Call 0800 292 2299 or check Thurrock Health Trainer Service

See further services linked on our website here.

Facts for article gathered from the Action on Smoking and Health website, visit to learn more.