No Smoking Day 2025: 7 strategies to quit smoking and live a healthy life

Smoking remains one of the leading causes of preventable deaths worldwide.

Every year, No Smoking Day serves as a crucial reminder of the dangers of smoking and the urgent need for smokers to quit. Observed on the second Wednesday of March, this global initiative promotes awareness, provides support, and encourages individuals to take the first step toward a smoke-free life. In 2025, No Smoking Day falls on March 12, offering yet another opportunity for smokers to make a life-changing decision.

Why No Smoking Day matters

Smoking remains one of the leading causes of preventable deaths worldwide. According to the World Health Organization (WHO), tobacco use is responsible for over 8 million deaths annually, including 1.2 million non-smokers exposed to secondhand smoke.

Dr Shivakumar K, Chief Consultant Pulmonologist and Respiratory Disease Specialist at Kauvery Hospitals, Marathahalli, Bengaluru, highlights the importance of No Smoking Day: "Smoking is a major contributor to respiratory diseases, heart disease, and cancer. No Smoking Day provides the motivation and resources smokers need to begin their journey toward quitting. The benefits of quitting are almost immediate, and long-term cessation significantly improves overall health."

Ways to quit smoking

Quitting smoking is challenging, but with the right strategies, it is entirely possible. Here are some of the most effective methods:

1. Nicotine Replacement Therapy (NRT)

Nicotine patches, gums, lozenges, inhalers, and nasal sprays help reduce withdrawal symptoms and gradually wean smokers off nicotine. Studies show that NRT can increase quit rates by 50-70% when combined with behavioral support.

2. Prescription medications

Medications like Varenicline (Chantix) and Bupropion (Zyban) can help reduce nicotine cravings and withdrawal symptoms. Research published in JAMA (2021) found that varenicline doubles the likelihood of quitting compared to a placebo.

3. Behavioural therapy and counselling

Cognitive Behavioral Therapy (CBT) helps individuals recognize smoking triggers and develop coping mechanisms. Support groups, whether online or in-person, provide encouragement and accountability.

Dr Sandeep Garg, Principal Consultant & Unit Head of Pulmonology at Fortis Shalimar Bagh, advises: "Quitting smoking is not just about breaking a habit—it’s about rewiring the brain. Behavioral counseling, combined with medical interventions, greatly improves success rates."

4. Gradual reduction approach

For those who find quitting cold turkey too difficult, gradually reducing the number of cigarettes per day can make the transition easier. Cutting back by 50 percent over several weeks has been shown to improve long-term success rates.

Also Read | 7 emotional triggers behind smoking among teenagers: Curiosity, low self-esteem, stress, and more

No Smoking Day serves as a powerful reminder that quitting smoking is one of the best decisions a person can make for their health.

5. Lifestyle modifications

• Exercise: Physical activity reduces cravings and withdrawal symptoms.
• Healthy Diet: A diet rich in fruits and vegetables aids lung recovery.
• Hydration: Drinking water helps flush nicotine out of the system.

Identifying stressors or social situations that trigger smoking is key. Seeking support from friends, family, or quit-smoking coaches increases motivation and accountability.

7. Alternative therapies

Some people find success in mindfulness techniques like meditation, deep breathing, acupuncture, and hypnosis. Research published in the Journal of Addiction Research (2021) suggests these methods can help reduce cravings and withdrawal symptoms.

No Smoking Day serves as a powerful reminder that quitting smoking is one of the best decisions a person can make for their health. With the right tools, support, and determination, anyone can achieve a smoke-free life.

"Quitting smoking is not just about adding years to your life but adding quality to those years," says Dr Shivakumar K. "Every cigarette not smoked is a step toward better health and a longer, healthier future."

Also Read | Health risks of smoking: From lungs to heart, brain, skin, immunity and sex drive

If you or someone you know is struggling to quit smoking, use No Smoking Day as an opportunity to take the first step toward a healthier, smoke-free life.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.