No Smoking Day 2019: Self-help Tips to Quit Smoking

The second Wednesday of March every year is observed as No Smoking Day.  No Smoking Day, 2019 is being celebrated today – 13^th March. The main purpose of this day is to spread awareness in the society about the detrimental health effects of tobacco consumption through cigarette & other modes and also to encourage people to quit smoking.

Chewing tobacco or smoking is one of the worst habits that a person can adopt. Everyone knows about the health risks but still no one cares, instead a number of youth between 12 to 17 years of age smoke every day. Some begin smoking due to curiosity while others just want to look like grownups.

The effects of smoking starts slowly with cough and throat pain accompanied with bad breath as well as bad smelling clothes. Further, it leads to a patchy skin and yellowing of teeth. And over the time, more serious health problems can develop like heart disease, stroke, bronchitis, pneumonia & many types of cancer especially oral cancer.

Self-help tips to stop Smoking

If you really want to stop smoking then you need to make small changes in your lifestyle that will help in resisting the temptation to light up.

1. Think positive

A person cannot quit or stop smoking immediately, this will take time hence you need to have patience. You need to be optimistic in your approach – think positive and don’t be disheartened.  Also look back at the things that have taught you something and think about how you will be doing it this time.

2. Make a plan to give up smoking

It is important to make a promise to yourself, then set a date and just stick to it. Sticking to your promise will really help...just try it once.  And whenever you find yourself in any trouble, say to yourself, “No.. I won't" and stick with this until the cravings goes by. Think ahead of times where actually it might be difficult for you, for instance at a party and plan your actions & escape routes in advance.

3. Consider your Diet

What’s your favorite smoking time?? Is it after the dinner or after lunch? According to a US study, some foods like meat make cigarettes more pleasing. On the other hand, food items such as cheese, fruit & vegetables make cigarettes taste awful. So switch from your usual steak or burger for a cheese sandwich or veggie pizza.   You may also have to change your schedule at or after mealtimes.

4. Change your Drink 

The US study also mentioned that alcohol, fizzy drinks, cola, coffee and tea make cigarettes taste better and nicer. So when you are outside then avoid those things and prefer more water & juice. There are many people who found that by simply changing their drink (from wine to tomato juice) affected their desire to reach for a cigarette.

5. Recognize your craving time

A craving generally lasts for 5 minutes. So before giving up you should make a list of 5-minute strategies.

Take for instance, you can leave the gathering for a minute, dance or go to the bar. It must be noted that the combination of smoking & drinking increases the risk of mouth cancer by 38 times.

6. Keep your hands & mouth busy

NRT or Nicotine replacement therapy can increase the chances of success. Also there are tablets, gum, lozenges and a nasal spray to help you with this. When you are out for work, try to keep your drink in the hand that generally holds a cigarette, or drink with a straw to keep your mouth busy. 

7. Take some Support

If you are planning to quit smoking, then talk to your friends or family about it. Ask for some moral support. Apart from this, there is support available from the local stop smoking service. Help and advice from experts will surely help you in this.

If you love yourself then stop smoking!!!! Live and let Live!!!