On May 31 each year, World No Tobacco Day is observed to raise awareness about the harmful effects of smoking and tobacco companies’ business practices. World No Tobacco Day was established in 1987 by the World Health Organization to raise awareness of the global tobacco epidemic and the preventable diseases and deaths it causes. Since then, the WHO has used May 31 as a chance to encourage people to stop smoking and using tobacco. “We need food, not tobacco” is this year’s World No Tobacco Day theme.
Tobacco smoking is a psychological and physical habit. Because tobacco contains nicotine, an addictive substance, quitting is extremely challenging for millions of smokers. Smoking, on the other hand, is a bad way to deal with stress and can cause a lot of health problems.
On World No Tobacco Day 2023, here are a few different ways and techniques that can assist you with surrendering cigarettes and other tobacco items:
Remove tobacco product :
Eliminating all tobacco products and cigarettes from your area is one way to assist you in quitting smoking. This means getting rid of cigarettes, ashtrays, lighters, and matches from your home, car, office cubicle, and other places. This sounds like the simplest thing to do in principle, however maybe the hardest to finish. However, this has the advantage of forcing you to go out and buy cigarettes rather than just having them on hand when your cravings for tobacco become too strong. Keep in mind that quitting smoking takes time and effort.
Keep away from triggers :
Tobacco desires are probably going to be most grounded in the spots where you smoked or bit tobacco most frequently, for example, at gatherings or bars, or on occasion when you were feeling worried or tasting espresso. Create a strategy to either get around or avoid your triggers without using tobacco.
Avoid setting yourself up for a relapse into smoking. Keep a pen and paper nearby if you usually smoke while talking on the phone, for instance, so you can draw instead of smoking.
Get moving :
If you don’t have any tobacco products on hand, you’ll have to go for a walk when you want to buy a cigarette, which can help lessen your cravings. Walking, running, and jogging are all forms of physical activity that can help you delay smoking your next cigarette and distract you from your cravings.
Chew something :
Chewing gum has been shown in studies to help curb tobacco cravings. Basically, you are giving your mouth another thing to do instead of smoke. When you’re trying to quit smoking, keep a pack of sugar-free chewing gum close by, and try to reach for a piece of chewing gum first rather than a cigarette. You can likewise supplant gum with sweets, tidbits, natural product or whatever else to crunch on during the day.
Try relaxation techniques :
If smoking was your method of stress management. Fighting back against a craving for tobacco can be stressful in and of itself. Try deep breathing, muscle relaxation, yoga, visualization, massage, or listening to calming music to relax and relieve stress.
Go online for help :
Join an internet based quit smoking project. Or, you can read a quitter’s blog and encourage others who might be struggling with cravings for tobacco. Learn from how other people have dealt with their cravings for tobacco.
Remind yourself of the benefits :
Write down or speak out loud the reasons why you want to quit smoking and resist your cravings for tobacco. Among these possibilities are:
- Feeling better
- Getting healthier
- Sparing your loved ones from secondhand smoke
- Saving money
Remember that it’s always better to try something to stop yourself from using tobacco than to do nothing. What’s more, each time you oppose a tobacco hankering, you’re one bit nearer to being without tobacco.