How to quit smoking on World No Tobacco Day

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May 31st World No Tobacco Day, which aims to raise awareness of the dangers of tobacco use. This year’s theme is “Make a Commit to Quit Smoking,” and if you’re a smoker, there’s no better time to quit smoking than today.

When you quit smoking, you experience many immediate benefits for your health, finances, and personal well-being. You will also reduce your risk of 16 cancers caused by tobacco. The results are worth it and there is a lot of support available.

Ready to quit smoking? Check out our top five tips to help you.

1. Understanding the withdrawal symptoms

You may experience withdrawal symptoms after you quit smoking. They are a sign that nicotine is leaving your body, that your body is healing, and that you are in better health.

Withdrawal symptoms usually last for two weeks and will eventually go away. Here are some ideas for dealing with common withdrawal symptoms.

Feeling agitated, tense or angry

  • Breathe deeply
  • Do relaxation exercises
  • Take a walk, do something physical
  • Listen to music or take a bath

Have difficulty sleeping

  • Relax
  • Listen to music
  • Drink a hot and milky drink
  • Exercise during the day

Feel sad

  • Relax
  • Take a walk, do something physical
  • Do something good for yourself
  • Contact your friends or family

Constipation or diarrhea

  • Drink 8-10 cups of water every day
  • Eat more fruits, vegetables, and grains

Having trouble concentrating

  • Make lists
  • Divide the tasks into small chunks and complete them one at a time, with breaks in between

Increased appetite and weight gain

Cough or tightness in the throat

  • Drink water
  • Sucking on a throat lozenge
  • Give him time because he will calm down

2. Focus on the benefits of quitting smoking

Quitting smoking will test your willpower. Determine the reasons why you quit smoking and remember them to motivate yourself.

  • As soon as you stop smoking, your risk of cancer, stroke, and heart disease goes down. You will feel healthier and have more energy, and you will breathe easier.
  • You will feel more in control.
  • If you have children, you can set a good example for them and reduce their risk of smoking.
  • The money you save by not smoking will add up.

3. Use nicotine replacement therapy products that can help you quit smoking.

Some people may choose to go “cold turkey,” but this may not be right for everyone. Consider Nicotine Replacement Therapy (NRT) which releases small doses of nicotine and reduces withdrawal symptoms and cravings for cigarettes.

NRT products come in the form of patches, gum, lozenges, sprays and inhalers, and are available over the counter and by prescription.

4. Take care of yourself while you quit smoking

Take care of your physical and emotional health. Get enough sleep, eat well, and exercise.

Take it one day at a time and give yourself rewards and encouragement. Plan a fun activity each day to give yourself something to do.

Your mind will convince you that you must smoke.

The way you think affects the way you feel and act. If you’re wrong, you might feel guilty and want to give up. If you are wrong, remember that it is just that and go back to your normal plan. Slipping doesn’t make you a smoker again.

5. Get help

You are not alone when you quit, as there are support services available to help you break the habit.

Talk to your GP, as they can talk to you about your concerns about quitting smoking. They can give you advice and prescribe medication to help you quit smoking. If you are taking medication, your GP will also advise you if it needs adjustment when you quit smoking.

For free and confidential information and advice, call NSW Quitline on 13 4878 (13 QUIT). You can speak to a professional telephone counselor who will provide you with resources and support to help you quit smoking. Calling Quitline doubles your chances of quitting.

You can also get a ICanQuit Free Quit Kit. It contains resources with facts, ideas and tips to help you quit smoking. You can order a kit by mail or download it online.


There are many approaches to quitting smoking. If you are not sure which one is right for you, talk to your GP. You may need to practice quitting a few times before giving it up. Keep trying and don’t give up.

/ Public publication. This material is from the original organization and may be ad hoc in nature, edited for clarity, style and length. View full here.



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