On World No Tobacco Day, A Pulmonologist Shares What Most Smokers Get Wrong About Quitting, How To Do It Right

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Quitting smoking isn't just about tossing the pack-it's a fight against years of habit, brain chemistry, emotional ties, and physical dependence. The nicotine in cigarettes rewires your brain to crave the next hit, and when you take that away, your mind and body retaliate.

Tobacco kills more than 8 million people each year, including an estimated 1.3 million non-smokers who are exposed to second-hand smoke. Around 80% of the world's 1.3 billion tobacco users live in low- and middle-income countries, says a report by WHO.

World No Tobacco Day 2025, will be observed on 31 May and this years theme is "Bright Products. Dark Intentions. Unmasking the Appeal." It aims to focus is on revealing the manipulative marketing tactics of the tobacco and nicotine industries, especially those aimed at young people.

On this occasion, in an exclusive interview with Boldsky, Dr Praveen Kumar B S, Consultant Pulmonologist, Manipal Hospitals, Bengaluru, shares what most smokers usually get wrong about quitting and tips to manage it better.

'Smokers inhale nicotine, a harmful chemical present in tobacco - the principal component of cigarettes. With every use of tobacco, the brain's reward system is triggered, a pleasurable feeling that may lead to habit of smoking, consequently turning to addiction. Quitting smoking is often challenging as people struggle with habit cessation as well as the dependence on the pleasurable feeling triggered by the chemical, says Dr Kumar.

This is why so many attempts to quit end in relapse-not because of a lack of willpower, but because quitting nicotine is a physiological and psychological war. But here's the truth: it is possible. Millions have done it, and so can you, he adds.
The key isn't just to stop smoking but to arm yourself with a strategy, understand what you're up against, and lean into support instead of isolation.

These are the key tips how to manage cravings, navigate withdrawal, and actually make quitting easier, according to Dr Kumar.

1. Triggers That Can Set You Off

Every smoker has patterns-moments when the urge hits hard. For some, it's the morning coffee; for others, it's the break after a stressful meeting, or the drink at night. These are triggers, and recognizing yours is the first step toward control.

Pay attention to what makes you reach for a cigarette. Is it boredom? Stress? Social situations? Create a list of your common smoking cues and pair each with a potential alternative. For instance, if your trigger is stress, try deep breathing, a short walk, or squeezing a stress ball instead. If boredom is the issue, keep your hands busy-try a fidget toy, a sketchpad, or even gum.

'Awareness doesn't eliminate the cravings, but it gives you a tactical edge. You're no longer blindsided-you're anticipating the enemy,' says Dr Kumar.

2. Cravings Don't Last Forever-Wait Them Out

The average craving lasts three to five minutes. It can feel like an eternity, but knowing there's an endpoint helps. Think of it as a wave-you don't have to fight it, just ride it out.

During those moments, distraction is your ally. Get up, move around, call a friend, chew something, or drink water slowly. Physical movement, even something as simple as walking to the next room, can shift your focus and give the craving time to pass.

It also helps to set micro-goals. Instead of saying "I'll never smoke again," say, "I won't smoke for the next five minutes." Then repeat. Keep stacking those five minutes until the craving passes.

3. Withdrawal Is Real, But It's Temporary

Nicotine withdrawal symptoms are a sign your body is healing. They aren't pleasant, but they're temporary. Expect irritability, anxiety, trouble concentrating, headaches, and increased appetite-especially in the first week.

These symptoms peak within the first 3 to 5 days and start easing up after that. By the second week, most people start feeling significantly better. But this period is also the most dangerous for relapse.

'Prepare for it. Let people close to you know that you might be moody or distracted-it's not them, it's withdrawal. Get more rest, drink extra water, eat well, and avoid high-stress situations if you can. If cravings and withdrawal feel overwhelming, nicotine replacement therapy (NRT) or medication may help ease the transition,' he says.

4. Use Nicotine Replacement Therapies Wisely

Patches, gum, lozenges, inhalers-nicotine replacement therapies exist to reduce the shock of quitting. They don't remove the addiction; they reduce the symptoms while you work on breaking the habit loop.

Start with the right dose based on how much you smoke, and taper off gradually. Don't mix multiple NRTs without medical advice, and don't use them as a long-term crutch. The goal is to step down the nicotine in a controlled, manageable way, not to swap one addiction for another.
For some, prescription medications like varenicline (Chantix) or bupropion (Zyban) can be game-changers. These don't contain nicotine but help manage withdrawal and reduce cravings. Talk to a healthcare provider about what might work best for you.

5. Change Your Environment to Support Your Quit

If your home, car, or workspace smells like smoke or has ashtrays lying around, you're setting yourself up for a hard time. Clean your space. Remove all lighters, cigarettes, ashtrays, and anything that smells like smoke.

Dr Kumar says, 'Make your home a smoking-free zone, not just for you but for anyone who visits. If you always smoked in your car, get it detailed. The fewer sensory reminders you have, the fewer spontaneous cravings you'll face.'

If you're used to smoking on your porch every evening, switch it up-take a walk instead or sit somewhere new. Changing your routine helps retrain your brain away from those deeply ingrained associations.

6. Don't White-Knuckle It Alone-Get Support

Support can make the difference between success and relapse. Whether it's a friend, a family member, a quitline counselor, or an online community, having someone to talk to can reduce your risk of giving in.

'Many people feel ashamed to admit they're struggling with quitting, especially if they've tried and failed before. But talking about the challenge out loud takes away some of its power. Join a group, sign up for a quit-smoking app, or schedule a check-in with someone you trust,' adds Dr Kumar.

If you do relapse, don't let it spiral into self-hate. One cigarette doesn't undo your progress. Learn from it-what triggered it, what could've gone differently-and start again.

7. Make A Plan, Not A Wish

Wishing to quit is not the same as preparing to quit. You need a plan. Set a quit date-not tomorrow, not "someday," but a specific day within the next two weeks. Write it down. Mark it on your calendar.

'List the reasons you're quitting and keep them visible. Is it your kids? Your health? Your finances? Write it in your phone notes, on your mirror, or anywhere you'll see it daily. When things get tough, those reminders help anchor you,' he says.

Build in rewards. Set milestones-one day, one week, one month-and treat yourself when you hit them. The reward doesn't have to be big, but it should feel meaningful.

8. Keep Your Hands and Mouth Busy

Smoking is as much a physical ritual as it is a chemical addiction. Many ex-smokers miss the hand-to-mouth motion even more than the nicotine.

Find a replacement. Chewing gum, sunflower seeds, sugar-free candy, sipping herbal tea, or holding a straw can replicate the ritual. Keep your hands active with puzzles, knitting, video games, or anything that occupies your fingers.

Oral fixation is real, and if you don't fill the gap, you'll feel the absence constantly. Substitutes help soothe that itch without lighting up.

8. Watch Out For High-Risk Moments

Drinking alcohol, being around other smokers, or going through a stressful life event can weaken your resolve. Plan for those moments.
If you usually smoke while drinking, consider taking a break from alcohol until your new habits are stronger. If your friends smoke, ask them not to do it around you for a while. And if a stressful event hits, double down on your coping strategies instead of falling back on cigarettes.
'Don't test your willpower unnecessarily. Set yourself up to win,' he says.

9. Focus On What You're Gaining, Not Just What You're Losing

Yes, quitting means giving something up-but the gains far outweigh the loss. Within days, your body starts to heal. Your sense of taste and smell sharpen. Your skin clears up. Your lungs begin to breathe freely again. Energy improves. And your risk of heart disease, stroke, and cancer drops with every week that passes.

Financially, the benefits are massive. Add up what you spent on cigarettes monthly, then imagine what that money could fund instead-a trip, savings for your child, or a hobby you never could afford before.

Keep a journal. Document your progress. Celebrate the return of your breath, your voice, your mornings without coughing. Watch the timeline of healing, and let it fuel your motivation.

10. If You Slip, Get Back Up Immediately

Most smokers try multiple times before they succeed. That's not failure-that's learning. Every attempt teaches you something. If you slip, don't waste time with guilt. Acknowledge it, analyze it, and restart.

Dr Kumar says, 'You haven't lost your progress-you've gained more information about what you need to stay quit. Keep moving forward. Each attempt makes you stronger, not weaker.'

11. You're Not Powerless-You're Rewiring Your Brain

Addiction makes you believe you need a cigarette to feel normal. That's a lie. You were born without nicotine and lived just fine before it. Every hour, every craving resisted, is a step back to that original state.

You're not just quitting a habit-you're retraining your brain, reshaping your routines, and reclaiming control. That's not weakness. That's strength at its core.

Quitting smoking is one of the hardest, most transformative things you can do for yourself. And it's worth every shaky minute, every breathless day, and every hard-earned milestone.

You can do this. One craving at a time.