No Smoking Day: Date, history, significance and 5 ways to help you quit cigarettes

No Smoking Day was first observed in the UK in 1984. (Image credit: Unsplash)

No Smoking Day is observed on March 13 to spread awareness about the adverse impacts of smoking and to encourage people to quit the dangerous habit.

History

No Smoking Day was first observed in the UK in 1984 by a charity with the same name. Until the mid-1990s, No Smoking Day was the leading smoking cessation campaign in the UK. It sought to create a supportive environment for smokers to give up. When the campaign began, smoking prevalence in the UK was more than 33 percent of adults; in 2003 it was 25 percent, the National Center for Biotechnology Information stated. Initially, the No Smoking Day campaign encouraged smokers to quit just for the Day. By the mid-1990s, the emphasis had shifted to encouraging smokers to quit for good.

Significance
On No Smoking Day, the emphasis is to highlight how smoking tobacco poses a grave threat to human health. Tobacco is a deadly cocktail of over 60 carcinogens, including polycyclic aromatic hydrocarbons (PAHs), aromatic amines, volatile organic hydrocarbons, and various metals. These carcinogens inflict severe DNA damage, triggering life-threatening mutations, particularly in susceptible areas like the bronchi and larynx. Prolonged exposure to these initiators can lead to the growth of both benign and malignant tumors.

5 ways to quit smoking

1.) Remove tobacco products
One way to help you quit smoking is simply to remove all tobacco products and cigarettes from your vicinity. This means cleaning your home, car, office cubicle and other places of cigarettes, ashtrays, lighters and matches. This sounds like the easiest thing to do in theory, but perhaps the toughest to follow through on. However, the benefit of this is that once your tobacco cravings get too intense, you will be forced to step out and procure cigarettes rather than just having them on hand. Remember that quitting tobacco is not a one-day thing, but a process.

2.) Get moving
The added benefit of not having tobacco products at hand is that you will be forced to go for a walk when you want to buy a cigarette – and this, in turn, can help reduce cravings. Physical activity like walking, running and jogging can distract you from your cravings and delay the time until you smoke your next cigarette.

3.) Chew on something
Studies have shown that chewing gum can help reduce tobacco cravings. Essentially, you are giving your mouth something else to do rather than smoke. Keep a pack of sugarless chewing gum close by when you are trying to quit smoking – and rather than reaching out for a cigarette, try to first reach out for a piece of chewing gum. You can also replace gum with candy, snacks, fruit or anything else to munch on during the day.

4.) Remind yourself of the perks
Another thing that can help you on your journey is reminding yourself of why you wanted to quit smoking in the first place. Giving up tobacco has so many benefits – you will feel healthier, more energetic, you are at lower risk of cancer and respiratory diseases, you will save money! Get post-it notes and write down the benefits on quitting and place them around your room, or do it on sheets of paper. Similarly, put these reminders on your phone as well to keep yourself motivated.

5.) Identify and avoid triggers
A cravings journal can help you identify triggers to your smoking habit. Keep a daily journal where you note down the time each day when you crave a cigarette. Also write down who you were with, how intense was the craving and what you did after smoking. This can help you identify triggers and you can then work on avoiding them. For example, for some time, you can avoid parties and bars where you know smoking will be commonplace.

Read more: Sachin Tendulkar on tobacco ads: 'Got many offers but never accepted any of them'