Most people who smoke want to stop, and many try more than once before it sticks. That is normal. Nicotine is a strong dependence, not a lack of willpower, and a clear plan with the right support improves your chances.
A 7-step plan to quit smoking
- Write down your reasons. Health, family, money, fitness. Keep the list on your phone.
- Pick a quit date within the next two weeks and tell one or two people.
- Know your triggers. Tea breaks, after meals, alcohol, work stress, long commutes. Plan a different action for each.
- Remove cues. Throw away cigarettes, lighters and ashtrays at home, in the car and at work.
- Decide on medical support. Nicotine replacement (patches, gum, lozenges) or prescription medicines can ease cravings. Ask a doctor which suits you.
- Get counselling or a coach. Support plus medicines usually works better than willpower alone.
- Plan for slips. One cigarette does not erase your progress. Note the trigger and carry on.
What to expect in the first weeks
Cravings come in waves that usually pass within minutes. Irritability, poor sleep, low mood, trouble concentrating and a bigger appetite are common and tend to ease over a few weeks. Water, short walks and slow breathing help you ride out each wave. If low mood or anxiety feels heavy, speak to a doctor.
Medicines and counselling
Several medicines can reduce cravings and withdrawal. They work best when prescribed and monitored by a doctor, who can also check your other health conditions and medicines. Our associated psychiatrists can review this with you.
Quit smoking support in Mumbai
Dr Shadaab offers a private, step-by-step tobacco cessation programme in Colaba, with online sessions if you cannot travel. Book an appointment or call 9322232222.