No Smoking Day 2024: 8 Tips to Quit Smoking

No Smoking Day is an annual event observed on the second Wednesday of March. In 2024, we will observe this day on 13 March.

Initially, it originated in the United Kingdom in 1984. The day is marked significant as a campaign to raise awareness about tobacco control efforts and the need to quit smoking. 

The Global Adult Tobacco Survey reveals that 28.6% of adults in India above 15 years use tobacco in any form. 

Given the health risks associated with tobacco use, such studies reveal how crucial it is to create greater awareness about the benefits of quitting smoking.  

Effects of Smoking 

Exposure to smoke can cause serious health problems, whether it is from tobacco or any other source. Smoke contains fine particles that can harm the heart and blood vessels, causing inflammation and stress.

As a consequence of constant smoke exposure, it can cause heart illness, high BP, and other problems. 

The particles present in smoke can also cause cancer, like mouth and lung cancer. 

Even secondhand smoke (passive smoking) can affect non-smokers who are near the source of tobacco smoke. 

Centers for Disease Control and Prevention says secondhand smoke can cause health problems like coronary heart disease, stroke, and lung cancer in non-smoking adults. 

Children who are also exposed to secondhand smoke are at risk of Sudden Infant Death Syndrome (SIDS). 

Tips to quit smoking 

Plan your last cigarette

Planning should be your first step. List down your reasons why you want to quit smoking and the value it gives to you. Choose a specific date and prepare yourself by smoking less each day. Prepare in advance for the withdrawal symptoms and how to manage them. 

Identify and avoid triggers

You must identify your triggers that strengthen the urge to smoke. The triggers can be anything, including places, habits, or even people. By evaluating your triggers, you can develop ways to tackle your urge to smoke and reduce the chances of relapsing. 

Remind Yourself Why 

It can be challenging, but remember the values and benefits you have already listed. The reasons can be personal health, loved ones, or financial situations. It will keep you motivated for long and help you stop smoking.

Chew something to resist 

Chewing something can help you distract your mind and satisfy the oral fixation, i.e., oral behavior that makes you unable to quit. Healthier alternatives like sugar-free gum, mints, or crunchy vegetables like carrots and cabbage are excellent cigarette replacements. 

Take a break 

Step out of the usual routine and find places to visit. You can also take vacations to avoid triggers. Giving time to relax and enjoy things you do reduces stress and the desire to smoke. Use this time to engage in activities like meditation and breathing exercises as you quit smoking. 

Do physical activities 

Engaging in physical activities will distract you and boost your endorphins (hormones that reduce stress and relieve pain). Finding an activity you enjoy, like going for a walk, doing yoga, or playing sports, can make quitting more enjoyable. 

Create a reward system. 

Remember to reward yourself after reaching each milestone for quitting smoking. Treat yourself to something you enjoy, and set achievable goals like saving a certain amount of money after a few smoke-free days.

Get Help from others 

It’s easier when you have support from your close ones in your journey to quit smoking. Reach out to people who can help you, and they can be friends, family, support groups, or even therapists. Share your difficulties with others. You might find people who have gone through the same phase. It will make the process less lonely and increase your chances of success.