Get ready for World No Tobacco Day

World No Tobacco Day 2019

Are you a smoker and want to quit? Why not challenge yourself and take part in World No Tobacco Day this Friday 31st May 2019.

The aim of this annual programme, run by the World Health Organization (WHO), is to  raise awareness of the harmful and deadly effects of tobacco use and second-hand smoke exposure, and to discourage the use of tobacco in any form.

This year, the focus is on tobacco and lung health; informing us of the negative impact that tobacco has on our lung health, from cancer to chronic respiratory disease.

If you are a smoker and would like to quit, use 31st May as a kick start and have it as the day you quit for good. Start by making small changes to your lifestyle that may help you resist the temptation to light up.

The NHS has 10 self-help tips to stop smoking:

10 Self-Help Tips to 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.


Consider your diet


  • Is your after dinner cigarette your favourite? A US study revealed that some foods, including meat, make cigarettes more satisfying.
  • Others, including cheese, fruit and vegetables, make cigarettes taste terrible. So swap your usual steak or burger for a veggie pizza instead.  
  • You may also want to change your routine at or after mealtimes. Getting up and doing the dishes straight away or settling down in a room where you don't smoke may help.


Change your drink


  • The same US study as above also looked at drinks. Fizzy drinks, alcohol, cola, tea and coffee all make cigarettes taste better.
  • So when you're out, drink more water and juice. Some people find simply changing their drink (for example, switching from wine to a vodka and tomato juice) affects their need to reach for a cigarette.


Get some stop smoking support


  • If friends or family members want to give up, too, suggest to them that you give up together.
  • There's also support available from your local stop smoking service. Did you know that you're up to 4 times more likely to quit successfully with their expert help and advice? 


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.


Make non-smoking friends


  • When you're at a party, stick with the non-smokers.
  • "When you look at the smokers, don't envy them," says Louise, 52, an ex-smoker.
  • "Think of what they're doing as a bit strange – lighting a small white tube and breathing in smoke."


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.
  • Ex-smoker Chris, 28, says: "I used to take a picture of my baby daughter with me when I went out. If I was tempted, I'd look at that."



Some really useful tips and information can also be found here

You can also call the NHS Smokefree helpline on 0300 123 1044 (open Monday to Friday, 9am to 8pm and Saturday to Sunday, 11am to 4pm), or call the Wellbeing Hub on 03456 089945 or email

Published 29th May 2019

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