Becoming tobacco-free

Becoming tobacco-free

Make a list of the reasons why you want to quit smoking. Keep the list on hand so you can look at it when you have a nicotine craving.

As many as 2,200 Indians stop smoking every day — by dying. According to statistics, tobacco is the second major cause of death in the world. Tobacco is addictive. It contains nicotine, a chemical that is addictive making it very hard to quit but it isn’t impossible. The smoking forms of tobacco are beedis, cigarettes, cigars etc; the smokeless forms include chewing paan with zarda (tobacco), gutka, pan masala and snuff.

One cigarette and one beedi contain approximately 4,000 chemicals while one packet of Pan Paraag, gutka, Khaini, and Hans contain about 3,000 chemicals. Forty per cent of cancers detected in India are because of tobacco use. One cigarette and one beedi reduce seven minutes of your life while one packet of Pan Paraag, or Hans reduce four minutes of your life.

It causes sexual impotency in men, miscarriage and infertility in women, wrinkled skin, stained teeth, bad odour, mouth ulceration and difficulty in swallowing. Every organ in the body is affected from head to toe, especially the brain, lungs and heart. There could be heart attacks, chronic cough and lung disease, worsened condition of diabetes, blood pressure and lower stamina.

Babies born to mothers who smoke can be sicker, die suddenly, or have more infections of the middle ear, coughing and wheezing.

Cause problems to family, friends and co-workers from the smoke from the cigarettes — exposing them to the same dangers. This is called second hand smoking
By stopping, a person will no longer be a bad influence on younger children in his or her family and in the society. The self-confidence, and self-image of the person improves, when he or she quits. No more looks of disapproval or feelings of guilt.

Saving of money is another advantage, expenditure on buying cigarettes, lighters, ashtrays, matches and so on can be saved. Quitting smoking reduces bad breath, yellowing of teeth or fingers. Overall performance of the person in physical activities will be remarkably improved after quitting the habit of smoking.

Pick a stop date. Choose a date one to two weeks away so you can get ready to quit. If possible, choose a time when things in your life will change. Or just pick a time when you don’t expect any extra stress at school, work or home. For example, quit after final exams or a project assignment, not during them. Make a list of the reasons why you want to quit. Keep the list on hand so you can look at it when you have a nicotine craving.

Keep track of where, when and why you smoke. You may want to make notes for a week or so to know ahead of time when and why you will crave for tobacco.

Plan what you’ll do instead of using tobacco. You may also want to plan what you’ll say to people who pressure you to smoke or chew.

Throw away all of your tobacco. Clean out your room if you have smoked there or left a tobacco packet lying around. Throw away your ashtrays, lighters, empty packets, anything that you connect with your tobacco habit.

Tell your friends that you’re quitting. Ask them not to pressure you. Find other things to do with them besides using tobacco.

Stop on the stiulated date and time. Plan little rewards for yourself for each tobacco-free day, week or month. For example, buy yourself a new shirt or ask a friend to see a movie with you.

Things to do instead of smoking or chewing: Chew sugarless gum, cardamom, a toffee, etc. Call a friend. Go to a place where you can’t smoke. Take a walk or work out. Remind yourself why you want to quit. Develop a healthy lifestyle.

(Inputs: Tobacco Cessasion Center, NIMHANS, Bangalore)

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