How to quit smoking


By Alex Taremwa

Quitting smoking is not easy but possible. One needs to know what one is up against to be in a comfortable position to call it quits. Here are some of those options that you have to use.

Research shows that several people try hard to quit smoking without success. This is called relapse; when smokers go back to smoke like they were before they tried to quit.

If a relapse happens, it is important the concerned parties think of it as a matter of time. Don’t give up your efforts to encourage and support those that you know are trying hard to quit and if they fail to quit or start smoking again, here is what you should and should not do in your pursuit to help;

Why is it so hard to quit smoking?

Why is quitting and staying quit hard for so many people? The answer is nicotine.


Nicotine is a drug found naturally in tobacco. It’s as addictive as heroin or cocaine. Over time, a person becomes physically dependent on and emotionally addicted to nicotine. This physical dependence causes unpleasant withdrawal symptoms when you try to quit. The emotional and mental dependence (addiction) make it hard to stay away from nicotine after you quit. Studies have shown that to quit and stay quit smokers must deal with both the physical and mental dependence.


It is normal not to succeed the first few times you try to quit, most people understand this, and they know that they have to try to quit again. Brian narrates to me that the initial days were like he has just climbed Mt. Everest, “The feeling that I just managed to keep off a cigarette (zale) as he referred to it) for more than one day. Then withdrawal sets in and I start craving a zale.” That is where it gets hard he added.

  • If you are a non smoker and you want to help a friend, loved one or any one quit for purposes of social courtesy, here is how you can pull that off.
  • First and foremost, do praise them for trying to quit and for whatever time be it days, weeks, months of not smoking. That is one of the hardest parts of the exercise.
  • Continue to remind them that they did not fail, they are simply learning how to quit and you are going to be there for them next time.
  • Encourage them to try again because research shows that those who don’t succeed in quitting are ready to try again in the near future.
  • Encourage them to learn from the failed attempts to quit. The thing that one learns from the failed attempt to quit may help them to quit for good next time.
  • Tell your friend that you think she/he can make it this time even if they had tried and failed. In fact most smokers tend to practice smoking a few times before they quit for good.
  • Be there to help. Offer to support and provide the necessary assistance for as long as need arises.
  • Offer to visit, call, or check on how they are doing. Don’t nag them, scolding and preaching don’t help.
  • Give a lot of praise, offer rewards for getting through a day, week, or a month without smoking.
  • Offer to do things together like eating, going to the movie or for a walk.
  • And lastly, see it from the smoker’s perspective. Let him know how you understand his doubts.

Dr. Gerald Ssekitoleko, a consultant who runs a pharmacy in Mbarara gave his input on the subject matter. He says that his observation of people going through the same have tended to have similar symptoms and ask almost similar questions ranging from behavioral responses and body changes.

  • Gaining Weight;

Some smokers do gain weight when they quit. But the average is 5 to 10 pounds and they are still much better off without smoking.

  • Food;
  • Sometimes when people stop smoking, they really want sweet foods; friends should advise and help them stay away from sweets. Instead, they should advise or offer low-fat snacks like carrots, fresh fruit, pop corn, or sugarless gum
  • Exercise really helps to keep the weight down. “I recommend swimming, jogging, or even brisk walking,” Dr. Gerald added.

Some of the withdraw symptoms when people quit from the patients that Dr. Gerald has observed may include;

When smokers try to cut back or quit, the lack of nicotine leads to withdrawal symptoms. Withdrawal is both physical and mental. Physically, the body reacts to the absence of nicotine. Mentally, the smoker is faced with giving up a habit, which calls for a major change in behavior. Both the physical and mental factors must be addressed for the quitting process to work.


Those who have smoked regularly for a few weeks or longer will have withdrawal symptoms if they suddenly stop using tobacco or greatly reduce the amount they smoke. Symptoms usually start within a few hours of the last cigarette and peak about 2 to 3 days later when most of the nicotine and its by-products are out of the body. Withdrawal symptoms can last for a few days to up to several weeks. They will get better every day that you stay smoke-free.


Withdrawal symptoms can include any of the following:

  • · Dizziness (which may only last 1 to 2 days after quitting)
  • · Depression
  • · Feelings of frustration, impatience, and anger
  • · Anxiety
  • · Irritability
  • · Sleep disturbances, including having trouble falling asleep and staying asleep, and having bad dreams or even nightmares
  • · Trouble concentrating
  • · Restlessness or boredom
  • · Headaches
  • · Tiredness
  • · Increased appetite
  • · Weight gain
  • · Constipation and gas
  • · Cough, dry mouth, sore throat, and nasal drip
  • · Chest tightness
  • · Slower heart rate


These symptoms can make the smoker start smoking again to boost blood levels of nicotine until the symptoms go away.

Why should I quit?

  • Your health

Health concerns usually top the list of reasons people give for quitting smoking. This is a very real concern: smoking harms nearly every organ of the body. Half of all smokers who keep smoking will end up dying from a smoking-related illness. In the Uganda alone, smoking is responsible for nearly 1 in 5 deaths, and about 8.6 million people suffer from smoking-related lung and heart diseases.

  • Cancer

Nearly everyone knows that smoking can cause lung cancer, but few people realize it is also linked to a higher risk for many other kinds of cancer too, including cancer of the mouth, nose, sinuses, lip, voice box (larynx), throat (pharynx), esophagus, bladder, kidney, pancreas, ovary, cervix, stomach, colon, rectum, and acute myeloid leukemia.

  • Lung diseases

Smoking greatly increases your risk of getting long-term lung diseases like emphysema and chronic bronchitis. These diseases make it harder to breathe, and are grouped together under the name chronic obstructive pulmonary disease (COPD). COPD causes chronic illness and disability, and gets worse over time — sometimes becoming fatal.


Emphysema and chronic bronchitis can be found in people as young as 40, but are usually found later in life, when the symptoms become much worse. Long-term smokers have the highest risk of developing severe COPD. Pneumonia is also included in the list of diseases caused or made worse by smoking.

  • Heart attacks, strokes, and blood vessel diseases

Smokers are twice as likely to die from heart attacks as non-smokers. Smoking is a major risk factor for peripheral vascular disease, a narrowing of the blood vessels that carry blood to the leg and arm muscles. Smoking also affects the walls of the vessels that carry blood to the brain (carotid arteries), which can cause strokes. Smoking can cause abdominal aortic aneurysm, in which the layered walls of the body’s main artery (theaorta) weaken and separate, often causing sudden death. And men who smoke are more likely to develop erectile dysfunction (impotence) because of blood vessel disease.

  • Blindness and other problems

Smoking increases the risk of macular degeneration, one of the most common causes of blindness in older people. It promotes cataracts, which cloud the lens of the eye. It also causes premature wrinkling of the skin, bad breath, gum disease, tooth loss, bad-smelling clothes and hair, and yellow teeth and fingernails.

  • Special risks to women and babies

Women have some unique risks linked to smoking. Women over 35 who smoke and use birth control pills have a higher risk of heart attack, stroke, and blood clots in the legs. Women who smoke are more likely to miscarry (lose the baby) or have a lower birth weight baby. Low birth weight babies are more likely to die or have learning and physical problems.

  • Years of life lost due to smoking

Based on data collected in the late 1990s, the US Centers for Disease Control and Prevention (CDC) estimated that adult male smokers lost an average of 13.2 years of life and female smokers lost 14.5 years of life because of smoking. Each year, smoking causes early deaths of about 443,000 people in the United States. And given the diseases that smoking can cause, it can steal your quality of life long before you die. Smoking-related illness can limit your activities by making it harder to breathe, get around, work, or play.

 How can smokers help fellow smokers quit?

A smoker doesn’t have to quit to be of help. You can be of help your fellow by not smoking around him, rethink a few non smoking activities to replace where you smoked together or you can even consider taking a break; you never know it could help yourself quit too. It doesn’t have to take forever. The first 7-10 days are the toughest and the relapse occurs mostly in the first 3 months.

Keep your cigarettes, lighters, and matches out of sight. They might be triggers for a relapse and don’t ever offer a quitter a cigarette even as a joke.

Help celebrate non- smoking anniversaries if possible.

Quitting being a series of processes, always remember to listen to your friends and encourage them to express feelings and then give lots of sympathy. Keep in mind that it is will power that helps smokers quit not stigma.



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