Photo Courtesy:Nevada Appeal

Every year May 31 is observed as World No Tobacco Day and this year’s campaign focuses on 'tobacco and lung health'. And if you are wondering how to get rid of smoking, here’s some tips that might help you stop smoking.

Think positive

You might have tried to quit smoking before and not managed it, but don't let that put you off.  Look back at the things your experience has taught you and think about how you're really going to do it this time.

Make a plan to quit smoking

Make a promise, set a date and stick to it. Sticking to the "not a drag" rule can really help. Whenever you find yourself in difficulty, say to yourself, "I won't even have a single drag", and stick with this until the cravings pass. Think ahead to times where it might be difficult (a party, for instance), and plan your actions and escape routes in advance.

Identify when you crave cigarettes

A craving can last 5 minutes. Before you give up, make a list of 5-minute strategies. For example, you could leave the party for a minute, dance or go to the bar. And think about this: the combination of smoking and drinking raises your risk of mouth cancer by 38 times.

Get some stop smoking support and make non-smoking friends

If friends or family members want to give up, too, suggest to them that you give up together. When you're at a party, stick with the non-smokers.

Get moving

A review of scientific studies has proved exercise, even a 5-minute walk or stretch, cuts cravings and may help your brain produce anti-craving chemicals.

Keep your hands and mouth busy

Nicotine replacement therapy (NRT) can double your chances of success. As well as patches, there are tablets, lozenges, gum and a nasal spray. And if you like holding a cigarette, there are handheld products like the inhalator or e-cigarettes. When you're out, try putting your drink in the hand that usually holds a cigarette, or drink from a straw to keep your mouth busy.

Make a list of reasons to quit

Keep reminding yourself why you made the decision to give up. Make a list of the reasons and read it when you need support.