As the world gears up to commemorate World No Tobacco Day on May 31st, it's imperative to reflect on the profound impact of tobacco on individual health and global well-being. As a psychiatrist deeply invested in the holistic health of my patients, I cannot overstate the urgency of addressing tobacco use, a habit that continues to claim millions of lives annually.

According to recent data, approximately 10.7% of adults in India are current smokers, contributing to a myriad of health issues including cardiovascular diseases, respiratory disorders, and various forms of cancer. Behind these statistics lie countless individuals grappling with the grip of addiction, their lives overshadowed by the relentless pursuit of nicotine.

Tobacco consumption remains one of the leading preventable causes of death worldwide, responsible for a myriad of health complications ranging from cardiovascular diseases to various types of cancers. However, beyond the physical ailments it induces, tobacco addiction profoundly affects mental health, exacerbating conditions such as anxiety and depression.

Understanding the psychology behind tobacco addiction is crucial in formulating effective cessation strategies. Many individuals turn to tobacco as a coping mechanism, seeking relief from stress or emotional turmoil. Yet, this temporary respite comes at a steep cost, as tobacco dependence only perpetuates the cycle of distress, compromising both mental and physical well-being in the long term.

As a psychiatrist, I advocate for a comprehensive approach to tobacco cessation that addresses both the physiological and psychological facets of addiction. Behavioral therapies, coupled with pharmacological interventions when appropriate, offer a potent combination in empowering individuals to break free from the shackles of tobacco dependence. Moreover, fostering a supportive environment, both within communities and healthcare systems, plays a pivotal role in sustaining cessation efforts and preventing relapse.

On this World No Tobacco Day, let us reaffirm our commitment to promoting health and wellness by advocating for tobacco control measures at all levels of society. From stringent tobacco regulations to comprehensive public health campaigns, collective action is paramount in curbing the tobacco epidemic and safeguarding future generations from its insidious grasp.

To those struggling with tobacco addiction, know that you are not alone. Seek support from healthcare professionals, engage with cessation programs, and embrace healthier alternatives that nurture your well-being. Remember, every step towards a tobacco-free life is a triumph of resilience and self-care.

Quitting smoking is a deeply personal journey, and there is no one-size-fits-all approach. However, there are several strategies that can significantly increase the likelihood of success:

Seek Support: Surround yourself with a network of friends, family, and healthcare professionals who can provide encouragement and guidance on your journey towards quitting smoking.

Set Clear Goals: Define your reasons for quitting and set achievable goals along the way.Whether it's improving your health, saving money, or setting a positive example for loved ones, having a clear sense of purpose can fuel your motivation. Choose a specific date to quit smoking or using other tobacco products. Having a clear goal in mind can provide motivation and focus for your quitting journey.

Explore Quitting Aids: Consider using nicotine replacement therapies, such as patches or gum, or explore prescription medications- do consult a psychiatrist that can help alleviate withdrawal symptoms and cravings.
Practice Self-Care: Focus on nurturing your physical and emotional well-being through healthy lifestyle choices, stress-reduction techniques, and engaging in activities that bring you joy and fulfilment.
Stay Committed: Quitting tobacco is a process that may involve setbacks and challenges. It's essential to stay committed to your goal and remain resilient in the face of adversity. Remember, every day without tobacco is a step towards a healthier, tobacco-free life.

As we commemorate World No Tobacco Day, let us envision a world where every breath is cherished, free from the toxic grip of tobacco. Together, let us strive towards a future where health triumphs over habit, and every individual has the opportunity to thrive, unburdened by the shadows of addiction.

4 Ds to quit smoking

Delay: When you feel the urge to smoke, delay acting on it. The craving will pass whether you smoke or not. Try to wait at least 10 minutes before giving in to the urge.
Distract: Find something to take your mind off smoking. Engage in activities that keep your hands and mind busy, such as going for a walk, chewing gum, or playing a game.
Deep Breathing: Practice deep breathing exercises to help you relax and reduce stress. Take slow, deep breaths in through your nose and out through your mouth. This can help alleviate cravings and promote a sense of calm.
Drink Water: Keep yourself hydrated by drinking water throughout the day. Sipping water can help reduce cravings and also helps flush out toxins from your body as you quit smoking.

Incorporating these strategies into your daily routine can help you manage cravings and gradually overcome nicotine addiction. Remember, quitting smoking is a journey, and it's okay to seek support from friends, family, or healthcare professionals along the way. Stay committed, stay resilient, and celebrate each small victory on your path to a smoke-free life.

Dr. Neeraj H
MD (Psychiatry – NIMHANS)
Associate Consultant, Psychiatry
Apollo Adlux Hospital, Angamaly, Eranakulam.