WorldNoTobaccoDay: Seventy lakh people worldwide die each year due to smoking. Also, it’s noteworthy that twelve lakh people lose their lives as a result of passive smoking. These statistics highlight the severe damage caused by smoking. Despite extensive publicity and numerous warnings about the health risks associated with smoking, many individuals continue the habit, jeopardizing their health.
Smoking significantly increases the risk of heart disease, diabetes, and even fatal cancers. This information isn’t new; everyone is generally aware of these dangers, including smokers themselves. However, some people genuinely want to quit smoking but struggle to find the right methods to do so and often feel tormented by their addiction. Fortunately, there are several tips that can help individuals stop smoking more easily. Let’s explore these strategies on this WorldNoTobaccoDay.
Overcoming an addiction is not easy, and there is no set timeline for quitting. Some people may take longer, while others may quit more quickly. On average, it is estimated that it takes about 66 days to break free from this addiction. There are various methods to quit smoking, and one popular approach is known as “cold turkey,” which involves quitting completely without gradual reduction. For many, this method works well, especially for those with a strong addiction. However, if you find this approach difficult, there are alternatives available. Here are some smart ways to control your habit on this WorldNoTobaccoDay.
The main reason for the urge to smoke is the nicotine contained in cigarettes. If you can replace this nicotine, you may be able to quit smoking. Options such as nicotine patches and nicotine gum can be helpful and should be used when you feel the urge to smoke. Additionally, there are nicotine nasal sprays and inhalers that you can try after consulting with a doctor. There are also medications available to assist in breaking free from nicotine, which should be taken according to a doctor’s instructions. Many people start with nicotine replacement therapies, which often yield positive results. While there may be some withdrawal symptoms initially, continuous adherence to this therapy can lead to complete cessation in a matter of days.
Quitting smoking is not just about avoiding nicotine; it also requires making changes to your daily habits. For example, if you often smoke a cigarette after having coffee or tea in the morning, it’s important to break that association. Instead of reaching for a cigarette, consider snacking on tasty biscuits or healthy alternatives like carrots, candies, or lollipops. These can help distract you from the urge to smoke, diminishing those cravings over time.
Exercise can help release endorphins in the body, improving blood circulation and providing a sense of relaxation. To combat cravings, aim to exercise regularly; this can serve as a distraction from the urge to smoke. You don’t need to go to a gym; simple activities like walking or jogging can be effective substitutes.
Many people start smoking as a way to manage stress, but there are other methods to achieve relaxation. Consider trying meditation or other calming exercises. If cravings persist, take the proactive step of removing all ashtrays, lighters, and cigarettes from your space—physically removing them from sight can reduce the temptation. A thorough cleaning of your environment, ensuring that no cigarettes are visible, can significantly decrease the thoughts of smoking over time.
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