7 Steps to Quit Smoking

Step 1: Make a Plan


Once you decide to quit smoking finally, develop a plan and set the date. There is a free National Tobacco Cessation Quit Line, 1800-22-77-87 to help you succeed. Download apps to track your progress.


Step 2: Get Moral Support


It will be easier to quit smoking if you have support from family and friends. Tell them you’ve decided to quit, ask for their support, and tell them specifically what they can do which helps you to quit smoking. Spend time with people who want you to succeed. Communicate with friends who have successfully quit and ask for their recommendation.


Step 3: Keep your Mouth Busy


Opt for healthy habit like exercise to replace with smoking habits. Chew sugarless gum — it keeps your mouth busy and anticipates cavities, too.


Step 4: Go for Nicotine Replacement Therapy (NRT)


NRT is currently available in India as patches and chewing gums. It uses nicotine in therapeutic doses and helps to decrease the intensity of withdrawal symptoms and improve chances of quitting tobacco. There are also medications available that can help in the same.


Step 5: Make distance from Triggers


Avoid individuals who generate your interest towards smoking, spots and things that entice you to smoke. Some basic triggers are alcohol, coffee, stress, and hanging out with smokers. Throw out cigarettes, lighters and ashtrays, and go to places where smoking is prohibited.


Step 6: Avoid Other Tobacco Products


Tobacco items like e-cigarettes won’t be helpful to you to stop smoking. Smokers who use e-cigarettes to help them quit were 59% less inclined to stop compare to those who didn’t. There are also no regulations on how many times they can use a day, and more studies are needed to perceive how it influences your dental and overall health. Hookahs are also likewise risky. A session of hookah is the equals to smoking 100 cigarettes.


Step 7: Reward Your Accomplishments


Quitting is difficult. And, every hour or day you go without a cigarette is an accomplishment. Take it hour by hour, and reward yourself for small achievements. With all the money you save on tobacco consumption, you can treat yourself to a small holiday or beautiful jewelry!


You can also contact TII centre to help you in tobacco cessation. The Tobacco Intervention Initiative (TII) is a professionally-led “call to action” programme to eradicate tobacco addiction while striving for a `tobacco free India’. You can find out your nearby TII Center at http://bit.ly/TIICenter to quit tobacco.


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