Roland Hessel
Frequently asked questions about quitting smoking
How long do withdrawal symptoms last when quitting smoking?
Most physical withdrawal symptoms — such as headaches, irritability and sleep problems — are at their worst during the first 3 to 5 days after your last cigarette. After that, the intensity drops quickly. Within 2 to 4 weeks, the worst symptoms have passed for most people. Psychological cravings, such as the urge to smoke in certain situations or under stress, can linger longer but gradually become weaker and less frequent over time.
How long does it take for your lungs to recover after quitting smoking?
Recovery begins faster than most people expect. Just 20 minutes after your last cigarette, your blood pressure starts to normalise. Within 72 hours, carbon monoxide has cleared from your lungs. After 1 to 9 months, mucus production decreases and lung function improves noticeably. After 10 years, your risk of lung cancer is cut in half compared to a current smoker. Full recovery of lung tissue takes several years, but every smoke-free year counts.
Which stop method has the highest success rate?
There is no single best method — the most effective approach varies from person to person. Scientific research consistently shows that combining a nicotine replacement therapy (such as our 100% natural anti-smoking patches) with professional support delivers the highest success rates: up to 70% better odds compared to quitting without any support. Prescription medication such as varenicline scores even higher in clinical studies but is only for heavy smokers on a doctors prescription. Currently, our most popular cessation method is NicoQuit: filter out tar and nicotine to gradually reduce your nicotine intake and quit in 2 to 4 weeks.
Will I gain weight when I quit smoking?
Weight gain is a common concern and does occur in around 80% of people who quit — on average 3 to 5 kilograms in the first year. There are two reasons: nicotine artificially raised your metabolism, and the urge to snack often replaces the smoking moment. The good news is that this is temporary and manageable. Regular exercise, staying well hydrated and being mindful of snacking habits all help keep weight gain in check.
How do I deal with sudden cravings for a cigarette?
A craving lasts on average just 3 to 5 minutes and always passes on its own — even if you do nothing. Proven strategies include: drink a large glass of water, move your body briefly (a short walk or 10 push-ups), chew on something, or breathe in for 4 counts and out slowly for 6. Identify your personal smoking triggers — coffee, stress, alcohol, after meals — and actively replace those moments with a different habit. The more cravings you overcome, the weaker they become.
Is help with quitting smoking covered by health insurance?
In many countries, support for quitting smoking is fully or partially reimbursed through health insurance. Coverage typically applies to sessions with a certified stop-smoking coach, a GP or practice nurse, along with related medication or nicotine replacement products. Check your policy terms for the current year, as the number of covered sessions and exact conditions vary by insurer and country.
With our methods, you can claim a 100% refund of your purchase price as soon as you have stopped smoking within 90 days. We offer this to help our customers quit smoking risk-free.
What is the difference between quitting cold turkey and cutting down gradually?
Cold turkey means stopping completely on one fixed day, with no gradual transition. Cutting down means reducing the number of cigarettes step by step until you stop entirely. Research shows that cold turkey — despite the sharper start — has a slightly higher long-term success rate than gradual reduction. That said, the best method is the one you will actually stick with: someone who prefers cutting down has a better chance of success with that approach than with a method that feels wrong for them.
When does the hardest phase of quitting smoking end?
The first 72 hours are physically the toughest, as nicotine levels in your blood drop completely and your body reacts to that. The first two weeks are mentally the most challenging due to ingrained smoking habits and triggers. After four weeks, the majority of people who have quit report a clear improvement in mood, sleep quality and energy levels. After three months, the risk of relapse drops significantly. Once you reach the six-month mark smoke-free, the chances are high that you will stay that way for good.
What should I do if I relapse after quitting smoking?
A relapse does not mean you have failed — it is part of the quitting process for most people. On average, someone makes 8 to 30 attempts before quitting for good. Take a calm look at what triggered the relapse, think about what you can do differently in that situation, and set a new quit date as soon as possible. Extending your smoke-free period with each attempt is already progress. If you experience repeated relapses, consider one of our cessation methods and get profesional support included for free. Research shows it more than doubles your chances of lasting success.
How much money will I save by quitting smoking?
Depending on your country and currency, at an average pack price of €12 and a habit of one pack per day, you save over €4000 per year. Smoke half a pack a day and that is still €2000 annually. After five smoke-free years, the average saving exceeds €20000. Use the free smoking cost calculator on our website to see exactly what quitting is worth to you personally.
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