Before going into the how’s and whys of quitting smoking, here are a couple of real life stories to demonstrate the possibilities even among long-time smokers.

Take, for example, the case of Tony, a middle-class wage earner. A heavy smoker for over 20 years, he was aware of the health risks, not only for himself, but also for his wife and two young children who were constantly exposed to passive smoking. In the absence of a balcony in his one bedroom house, he took to smoking in the toilet with the exhaust on, or near the kitchen window that opened to the parking lot.

Financial strain also became a concern, with the rising cost of cigarettes eating into their family budget. But quitting felt like an impassable mountain, considering the number of times Tony had attempted, even resorting to nicotine patches and gum.

Then one day, when he realized it was now or never, he decided to engage his family in his plan to quit, which began with the creation of a ‘smoke-free home’. That meant discarding all the ashtrays and designating outdoor smoking zones far from the house. 

Following that Tony installed a quitting app on his mobile phone to receive motivational messages and even challenges on a daily basis. The app helped him measure his progress, showing him not only how much money he was saving, but also the health improvements he was making.

Seeing his family’s support and their encouragement to keep him going strong was the biggest motivation for Tony. He felt driven to stay fit and even began going on evening walks, replacing his mandatory post-meal cigarette with a round of board games with the family.

Having crossed six months of being smoke-free, Tony does feel like a different person. He has more energy to play with his kids and his family enjoys a smoke-free home environment.

The other story of resilience in the face of temptation is that of Sheila, an active runner. Having started smoking in her late teen years as a social act, she soon became an addict, needing at least half a pack a day by the time she touched thirty. Health consequences from the habit gnawed at her, more so when she noticed her stamina and endurance showing a slack during her runs. It was, however, a nagging cough that acted as the last straw.

The cough, along with her increasingly diminishing endurance, put a spoke on her wheel of sport. It occurred particularly during a much awaited marathon, when she struggled to breathe easily, and realized that it was her smoking habit that was pulling her back. Determined to regain her full potential, she took a decision to quit then and there, without setting a time frame or going for that ‘one last cigarette’.

Sheila admits that it was one of the most difficult decisions she had undertaken, as the initial weeks proved to be brutal. She made a conscious decision to avoid hanging out with smoking friends until all the cravings left her and found solace in an online support group. That proved to be a blessing as the shared experiences encouraged her and inculcated a sense of belonging. Not too long after she joined a local arts and crafts club and felt a new sense of rejuvenation.

Today, Sheila is able to run with ease and plans to do a full marathon shortly.

In both Tony’s and Sheila’s cases, quitting wasn’t an easy task, but their determination paved the way forward.

HOW TO QUIT

For starters, there are several self-help books, anti-smoking clinics, medication, therapists, workshops and a host of other tried and tested solutions to help smokers aiming to quit. How effective they are is, perhaps, dependent on how open you are to the idea of quitting. 

Do you doubt your will power to withhold the temptation to light one or to indulge in any other tobacco products that you have become addicted to?

Do you believe you could overcome the addiction gradually?

Do you think the first step is to reduce the usage so as to ensure that you have a say on what you want to do with your life?

Do you feel the addiction part is over-exaggerated and that you could give it up if you ever felt like it?

Now, say your answer is yes to any one of the questions above, would you consider the option of quitting – for your personal health and benefits?

Assuming you said yes; why not take a pledge on this World No Tobacco Day to press the pause button on the habit for a day – for 24 hours – to weigh your physical and mental resilience and to see if you could follow it through over the coming days? Let the focus be on regaining control over your body and mind: body because of the health issues associated with smoking; mind because some habits are dictated by preconditions that have been nursed over the years.

If your mind is made up, your body will follow suit. Remember to stick to your decision in face of all the challenges that you are bound to face.

KEY FACTS

Check out the following shocking statistics before moving on to the tips:

• Tobacco kills up to half of its users who don’t quit.
• Over 8 million die annually from tobacco, including 1.3 million non-smokers from secondhand smoke.
• 80 percent of the world’s 1.3 billion tobacco users live in low- and middle-income countries.
• All tobacco use is harmful, no safe exposure level.
• Tobacco use creates high healthcare costs and lost human capital.
• Globally, there are 1.1 billion smokers, projected to reach 1.6 billion by 2025.
• 10 million cigarettes are bought every minute around the world. 

TEN TIPS TO BREAK FREE 

Every smoker who has ever attempted to quit knows the struggle. Often, lighting of a cigarette becomes a subconscious act. But if you are willing to trade your habit for freedom, here is a quick guide, culled from Allen Carr’s ‘The Easy Way to Stop Smoking’,  which has been an inspiration of hope for several smokers. 

10 tips to help you kick the habit and embrace a smoke-free life:

1. Set a date: Choose a date to stop and stick to it. No need to cut down beforehand – embrace the transition fully.

2. Look forward to the task: According to Carr, you are not giving up anything, as cigarettes give nothing but make you a slave. So remind yourself of the benefits – health, energy, and freedom – awaiting you as a non-smoker.

3. Have a last cigarette: Make a solemn vow to bid farewell to smoking forever – come what may. You’re not giving up; you’re gaining.

4. Stop focusing on withdrawal: Withdrawal symptoms are minimal and temporary. There is no pain and it passes quickly, notes Carr. Focus instead on the positives and enjoy the process of liberation.

5. Stay social: Don’t shy away from social situations. Remember, smokers envy your freedom.

6. Give in to the thought of smoking: Trying not to think of smoking will further reinforce your thoughts. Redirect your thoughts positively, and remember you are not depriving yourself; you are embracing a healthier lifestyle.

7. Just one puff is a trap: Don’t fall for the trap. There’s no going back once you have made the decision to quit.

8. Ditch the substitutes: Nicotine substitutes only prolong the addiction. Say no to patches, gums, and e-cigarettes.

9. Keep them away: You are already a non-smoker the moment you put out your final cigarette. Don’t keep them around thinking you may need one in emergency.

10. Enjoy the freedom: Celebrate your smoke-free life. Stay vigilant and never look back.

Remember, the best way to break free is with the right mindset and determination. 

Here’s to your success!

WORLD NO TOBACCO DAY

World No Tobacco Day, spearheaded by the World Health Organisation, draws attention to the urgent need to safeguard our children from the tactics employed by the tobacco industry. This year’s theme – Protecting Children from Tobacco Industry Interference – emphasizes the global effort to shield the younger generation from the harmful influence of tobacco marketing and ensure a healthier future.

Oman Adopts Plain Packaging for Tobacco Products

Each year, the World Health Organization (WHO) honours exceptional individuals and organizations across its six regions for their outstanding contributions to tobacco control through the prestigious World No Tobacco Day Awards. 

Oman’s Directorate General of Standards and Metrology, Ministry of Commerce, Industry and Investment, is a recipient of the 2024 World No Tobacco Day awards.  

The Ministry, represented by the DGSM, received the ‘World Day for Combatting Tobacco Use’ award, which is a recognition of its efforts in adopting the Omani standard for plain packaging of tobacco products.