2 months without smoking: what happens to your body

The American Lung Association says lung function begins to improve between 2 weeks and 3 months after quitting, and the National Cancer Institute describes substantial improvements in lung function within several months. The NHS says circulation improves between 2 and 12 weeks, which makes physical activity easier.

If you have had a cough since quitting, it may be fading now. Cleveland Clinic explains that some people cough for the first couple of months as the cilia fully recover and clear the lungs, and that shortness of breath improves within the first 1 to 9 months. Quit (Australia) says that within three months you are coughing and wheezing less.

The NHS says it can take as little as 6 weeks to start feeling the mental health benefits of quitting, and that after the withdrawal stage people have less anxiety, depression and stress, and a more positive mood, than people who keep smoking.

Withdrawal is over for most people by now. The NHS says symptoms last 3 to 4 weeks on average, though some people feel them for a few months. Cravings at 2 months are usually brief and tied to specific situations, such as drinking, stress or being around people who smoke.

Feeling well can make it tempting to test yourself with a single cigarette. Plan ahead for the next big trigger instead: a holiday, a wedding, a hard week at work. Decide now what you will do instead and who you will message.

If you are using nicotine replacement or a prescribed quit medicine, finish the course as directed by the pack or your prescriber rather than stopping abruptly. Keep the support you set up in week 1 within reach: your local NHS Stop Smoking Service (UK), Quitline 13 7848 (Australia), or 1-800-QUIT-NOW (US).