With over 253 million users, India has one of the highest rates of tobacco consumption in the world. Tobacco use remains a major contributor to the country’s burden of both communicable and non-communicable diseases, impacting millions of lives each year. According to the National Family Health Survey (2019–21), tobacco use among men peaks in the 50–64 age group at 52.8 per cent, while among women, the highest prevalence (18.6 per cent) is seen in those aged 65 and older. These figures highlight not only the widespread nature of tobacco addiction but also the urgent need for effective strategies to quit. 

According to Cancer Research UK, there are lifelong benefits to stopping smoking, but quitting smoking can be difficult at first. The nicotine in tobacco is addictive, so going without it can cause uncomfortable withdrawal symptoms such as:

• Feeling depressed, anxious, irritable, restless or hungry
• Poor concentration
• Poor sleep at night
• Urges to smoke
• Feeling sick
• Feeling unwell
• Headaches

Everyone’s different, so there is no guaranteed timeline for smoking withdrawal symptoms. Symptoms usually peak during the first few days after your last cigarette and then get easier over 2 to 4 weeks. If you normally have a cough caused by smoking, you might notice this gets worse for a while when you stop, while your body gets used to not smoking any more. 

Whether you're just starting to think about quitting or have tried before, here are 10 of the best evidence-backed tips to help you quit smoking.

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10 Best Tips to Quit Smoking

1. Remove Triggers

Get rid of all cigarettes, lighters, ashtrays, and anything else that reminds you of smoking from your home, car, and workplace. This reduces the visual and physical cues that can spark cravings. Wash your clothes and anything else that smells of tobacco smoke. You might be tempted to smoke in social situations. During the first few weeks of quitting, try to avoid situations where you will be tempted to smoke and where cigarettes are available. Try to make changes in your routine such as taking a different route to work or changing your morning beverage. Basically avoiding everything that reminds you of smoking

2. Break the habit

If you normally smoke after a meal, try going for a walk, calling a friend, brushing your teeth, or doing something you enjoy instead, says Cancer Research UK. Changing the routine helps your brain disconnect smoking from daily triggers. Identify the times you’re most likely to smoke like during breaks, while driving, or when you're stressed and plan healthy alternatives. Listen to music, chew sugar-free gum, sip herbal tea, or practice deep breathing when cravings strike. Keep your hands busy with activities like doodling, knitting, or using a fidget toy.

Structure your day differently to avoid automatic smoking cues. For example, if smoking was part of your morning routine, consider shifting your schedule, exercise first, take a different route to work, or sit in a non-smoking area.

Related story: Caught Your Teen Smoking? Here's Help

3. Find a Buddy or External Support

Consider joining a support group or finding a friend who is also quitting to help you stay motivated. Quitting smoking is easier when you’re not doing it alone. Having someone to talk to, especially someone going through the same experience can make you feel understood, supported, and less isolated.

Look for online forums, apps, or local groups where people share their progress, struggles, and tips. One such app that has shown proven and promising results is QuitSure smartphone application. The QuitSure app, evaluated in a 2023 study published in JMIR Formative Research, demonstrated promising results for smoking cessation. In a prospective single-arm trial, 64.5 per cent of participants reported 7-day abstinence, and 55.8 per cent maintained abstinence at 30 days post-program completion. Notably, 94.6 per cent of users experienced no severe withdrawal symptoms after one week, and 72.1 per cent reported minimal to no cravings, increasing to 88 per cent by day 30.

4. Set a Quit Date

Pick a specific day within the next 2 weeks. This gives you enough time to prepare mentally and practically, without losing momentum. Mark it on your calendar and treat it as a firm commitment like an important appointment with your future self. 

Use the time leading up to your quit date to gradually cut down if needed, identify your triggers, plan your coping strategies, and remove cigarettes and smoking-related items from your environment. You can also inform close friends and family so they’re ready to support you. Also, choose a day that’s less likely to be stressful- avoid quitting right before a major event or deadline. Some people prefer weekends when they have more control over their schedule; others choose a regular weekday to maintain routine.

Related story: How to Cut back And Quit Smoking

5. Be Prepared for Withdrawal Symptoms

There’s more to quitting than just tossing your cigarettes. Smoking is a powerful addiction because your brain is hooked on nicotine, and removing it can lead to withdrawal symptoms such as irritability, anxiety, headaches, trouble sleeping, and intense cravings. These symptoms are normal, but they can feel overwhelming if you’re not ready.

Prepare in advance by lining up both emotional and medical support. Talk to your doctor about options like nicotine replacement therapy (NRT), prescription medications (such as varenicline or bupropion), quit-smoking counselling, behavioural therapy, and even alternative treatments like hypnosis or acupuncture. Many people find that a combination of methods works best.

6. Avoid the “Just One” Mentality

When trying to quit smoking, telling yourself “just one won’t hurt” is one of the biggest traps. Having just one cigarette might seem harmless in the moment, especially during a craving or stressful situation but it often leads to a full relapse. Even a single puff can reactivate nicotine receptors in your brain that were beginning to heal. This re-triggers the cycle of craving and dependency. Believe it or not, but that one cigarette can lead to feelings of failure or disappointment, which may weaken your resolve and make you think quitting is impossible.

Related story: What Make Smoking Hard to Quit?

7. Nicotine Replacement Therapy

Nicotine replacement therapy can be a valuable tool to help you quit smoking by reducing withdrawal symptoms and easing cravings. It works by providing your body with a controlled, lower dose of nicotine, without the harmful tar, carbon monoxide, and toxic chemicals found in cigarettes. NRT comes in several forms, including patches, gum, lozenges, inhalers, and nasal sprays, giving you the flexibility to choose what fits best with your lifestyle.

8. Remind Yourself of the Benefits

Whenever the urge to smoke creeps in, pause and remind yourself of all the reasons you decided to quit. The benefits start almost immediately—within 20 minutes, your heart rate and blood pressure begin to drop. Within 24 hours, your body starts to clear out carbon monoxide, and your lungs begin to repair themselves. Over time, your risk of heart disease, stroke, cancer, and lung conditions drops significantly. 

Beyond physical health, quitting smoking improves your quality of life. You’ll breathe easier, smell and taste food better, sleep more soundly, and have more energy throughout the day. Your skin becomes clearer, your teeth whiter, and your breath fresher. You’re also protecting the people around you from secondhand smoke, especially children and loved ones.

Related  story: How to Quit Smoking?

9. Reward Your Progress

Quitting smoking is a major accomplishment, and every smoke-free day is a win. Set small, achievable milestones like 1 day, 3 days, 1 week, 1 month and plan rewards for reaching them. Use the money you would have spent on cigarettes to treat yourself to something enjoyable, whether it's a new book, a massage, a meal out, or a weekend getaway. Celebrating your progress helps reinforce the positive changes you're making and keeps motivation high. Keeping a visual tracker of your progress can also be incredibly satisfying and help you stay focused on your goals.

10. Learn to Manage Stress Without Cigarettes

Stress is one of the most common triggers for relapse, so it’s important to develop healthy ways to cope. Practice deep breathing, mindfulness, or progressive muscle relaxation. Engage in activities that reduce stress, such as exercise, journaling, yoga, or spending time in nature. Even a few minutes of stepping away from a stressful situation and focusing on your breath can make a big difference. The more you learn to manage stress without relying on cigarettes, the more empowered and in control you’ll feel, both mentally and physically.

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