- Tobacco Control-Scenario
- Resource Center
- Support Tobacco Control
HOW TO QUIT TOBACCO — THREE WAYS TO HELP YOU SAY ‘NO’!
Posted On August 27, 2015
As per the Global Adult Tobacco Survey, 26 percent of Indian adults (33 percent males and 18.4 percent females) are addicted to smokeless tobacco that has high nicotine content. If you are obsessed with Gutkha, Khaini or sniffing tobacco and feel you cannot do without the kick the substance gives, then it should act as an alarm bell for you. By chewing tobacco directly, you run the risk of adding more nicotine to your bloodstream. According to a latest research by the All India Institute of Medical Sciences, chewing as little as one gram of tobacco will increase an individual’s heartbeat to a considerable extent. It may also cause mouth, esophageal, lip or pancreatic cancer. If you do not want to die early, spending your last few days suffering with any of the above diseases, or worse, exhaust all your savings on medical expenses; then kick the habit right away! Here are three ways you can say NO to tobacco:1. Cut Down on the Amount
To begin with, reduce to half the amount you usually take. For example, if you carry a pouch or tin box, fill it half. It will help you quit gradually. Eventually, when you feel cravings are less, leave the box or pouch behind at home. Instead carry substitutes such as hard candies, chewing gums, cinnamon sticks, cloves and sunflower seeds to keep your mouth busy. You can also try cayenne which has a peppery flavor and lessens your craving by desensitizing the stimulants that come with it. The peppery taste in particular has the ability to emulate the effect that chewing tobacco has on your mind and body.2. Identify the Triggers When Craving Hits the Most
You can quit successfully by identifying the triggers, i.e. when your desire to chew tobacco is the strongest. These triggers include reaching for a pouch just after a meal, while working or when traveling in a bus. Pick from three of the most powerful triggers and stop chewing or dipping at such times. You can do this by removing all Gutkha, Khaini and snuff boxes immediately from your house, truck or car.3. Consult A Doctor about Nicotine Replacement Therapy
When it comes to nicotine replacements, they provide you nicotine but without the injurious constituents of tobacco. Ask your doctor, if Nicotine Replacement Therapy (NRT) is apt for you or not. If yes, you can opt for a nicotine patch, nicotine gums, nicotine inhalers, nicotine lozenges and nicotine nasal sprays that are easily available in stores. According to doctors, individuals who are addicted to more than three tins or pouches of tobacco a day, benefit the most from NRT.
With patience, will power and perseverance, you can brave the triggers and kick the habit successfully. After all, you don’t want to lose this battle, do you?