First step to quitting smoking

• Understand why you started smoking and why you continue to smoke.
• Identify personal reasons for quitting and keep reminding yourself of them.
• Make a quit plan and set small, manageable goals.
• Recognize emotional triggers such as stress, anxiety, loneliness and boredom.
• Identify routine triggers such as driving, meals, tea, coffee and work breaks.
• Make the home completely smoke-free and change routines linked with smoking.
• Prepare for cravings and withdrawal, especially during the early days.
• Avoid the trap of thinking that an occasional cigarette will not matter.

Many smokers want to quit but struggle because smoking has become connected with their daily routine, emotions and social situations. Understanding these triggers and planning for them can make a quit attempt more manageable.

Helping smokers prepare for quitting and manage nicotine cravings can support smoking cessation and reduce the long-term health burden caused by combustible smoking in Pakistan.

The article highlights the importance of practical smoking cessation support, smoke-free environments and helping adult smokers understand and manage the situations that make quitting difficult.

This explainer is based on the supplied ARI internal article. The complete article text is kept from the supplied document, while the summaries and key points are prepared in simple language for general readers in Pakistan.

There comes a moment or moments in the lives of smokers when they think about quitting. More often than not, they let that thought pass by and continue smoking. That is mainly because they fail to plan and prepare for life without smoking, which is part of their daily lives. Despite knowing and understanding the fact that smoking is harmful for them, they keep going until serious ailment strikes and the doctor warns them to quit, saving their health and wellbeing.

So, what are first steps a smoker should think and plan if they come to the conclusion that it is time to quit? The first step will be to think about the reasons that they smoke and how compelling are those situations in which they take up smoking. Then the most important question - thinking about reasons for stopping smoking.

Many people take up smoking during their teenage years, often influenced by friends or in an attempt to appear more mature. For others, the habit begins later, perhaps in college, at the start of a new job, or within a social circle where smoking is common. And sometimes, there is no clear reason at all; it simply happens without conscious thought. In a country like Pakistan, underage smoking because of peer pressure is a real and strong possibility.

That is why it is important for one to understand why one began smoking and the reasons one continues to smoke. What first introduced one to the habit may no longer be part of one’s life. Recognizing this can help one prepare for moments when the urge arises and equip one to manage withdrawal symptoms and cravings.

When one is ready for the critical decision of quitting, one needs to make a quit plan, take one step at a time, and set small goals. Ask yourself what the reason and benefit for quitting is. Is to be healthier, save money, family and children, or there are other reasons. Keeping visiting the reason(s), especially when the craving for smoking is strong.

At the same time, keep note of the emotional triggers for smoking. These may include feeling stressed, anxious, down, lonely, bored etc. In other words, situations where you would light a cigarette without giving it a thought. Then comes the habits that trigger smoking. These may include talking on the phone, watching TV, driving, finishing a meal, drinking tea or coffee, or during a work break, etc. And, of course, the most compelling trigger is one sees others smoking and it becomes more compelling if they are your friends also.

That is the time to fight back. Cravings only last a few minutes-but those minutes can be hard. One needs to break the link between the situation and the cigarette. This can be done by changing routine at home and social gatherings. Home should be considered as a place which is strictly smoke free, and if possible, avoid social gatherings where one will confront smoking.

One may experience withdrawal symptoms, even if they are mild. These arise from nicotine cravings and the loss of a deeply ingrained habit. With the right support, getting through the first 72 hours can make all the difference. The encouraging news is that, for most smokers, the toughest phase of withdrawal fades with time —usually easing within a month.

In the times of stress and craving, walk away from it – take a break, have a drink of water or juice. Try deep breathing and stretching your back, neck and arms – even just for a few minutes. Be more active and take exercise if you can – walking and swimming are good. Phone a friend who makes you laugh – laughter is relaxing and a great stress reducer. Plan to watch something on TV that you like or have been looking forward to seeing.

A common trap is the thought, ‘one cigarette will not hurt’ or ‘I’ll just have one to prove I’ve quit.’ Yet even the occasional cigarette reignites the craving. One must recognize these tricks for what they are— weakening of resolve—and stamp them out firmly.