Guide to World No Tobacco Day Commit To Quit
"Ready to quit? Our guide to World No Tobacco Day's 'Commit to Quit' campaign offers resources, tips, and support to help you take the first step towards a smokefree life. Discover how you can make a difference this year."
Written by Dr. Siri Nallapu
Reviewed by Dr. Shaik Abdul Kalam MD (Physician)
Last updated on 18th Sep, 2025
Introduction
Every year on May 31st, the World Health Organization (WHO) and global partners unite to observe World No Tobacco Day. This isn't just a day of awareness; it's a powerful, global call to action. The 2024 campaign, "Commit to Quit," is designed to empower the 1.3 billion tobacco users worldwide with the tools and support they need to break free from addiction. This day highlights the devastating health and economic toll of tobacco, which kills over 8 million people annually. But more importantly, it shifts the focus to solutions, hope, and the profound benefits of a tobaccofree life. Whether you're a smoker, use smokeless tobacco, or are trying to support a loved one, this guide is your comprehensive resource. We'll delve into the reasons to quit, explore proven strategies, and provide a roadmap for your journey to better health. Let's use this World No Tobacco Day as the catalyst for lasting change.
What is World No Tobacco Day?
World No Tobacco Day (WNTD) is an annual observance established by the World Health Organization (WHO) in 1987. Its purpose is to draw global attention to the tobacco epidemic and the preventable death and disease it causes. It's a day for governments, public health organizations, and individuals to advocate for effective policies to reduce tobacco consumption and encourage users to quit.
The History and Global Mission
The day was created by the WHO Member States to highlight the health risks associated with tobacco use and to push for effective policies to reduce its consumption. The mission is multifaceted: to inform the public about the dangers of using tobacco, the business practices of tobacco companies, what WHO is doing to fight the epidemic, and what people around the world can do to claim their right to health and healthy living.
The 2024 Theme: "Commit to Quit"
The theme "Commit to Quit" is particularly focused on supporting people in their journey to become tobaccofree. The WHO has launched a yearlong global campaign, providing access to digital health workers like the WHO Quit Challenge on WhatsApp, free cessation resources, and promoting supportive policies like increased tobacco taxes and comprehensive cessation services. The goal is to create environments that are conducive to quitting by making support accessible to all.
Consult Top Specialists
The Unfiltered Truth: Why Quitting is NonNegotiableH
Understanding the "why" is the most critical step in smoking cessation. The facts are stark, but acknowledging them is the first step toward reclaiming your health.
The Devastating Impact on Your Physical Health
Tobacco smoke contains over 7,000 chemicals, hundreds of which are harmful and at least 70 known to cause cancer. It is a leading cause of:
Lung Cancer: Responsible for more than twothirds of lung cancer deaths worldwide.
COPD (Chronic Obstructive Pulmonary Disease): A progressive disease that makes it hard to breathe, often manifested as chronic bronchitis or emphysema.
Heart Disease and Stroke: Smoking damages blood vessels, making them thicker and narrower, which increases heart rate and blood pressure, leading to heart attacks and strokes.
Beyond the Lungs: Systemic Damage
The damage isn't confined to the respiratory system. Tobacco use is a major risk factor for cancers of the mouth, throat, esophagus, stomach, pancreas, kidney, bladder, and cervix. It also contributes to type 2 diabetes, rheumatoid arthritis, and weakened immune function.
The Invisible Toll on Mental Wellbeing
A common misconception is that tobacco helps with stress. In reality, nicotine addiction creates a cycle of dependency that causes anxiety. The relief a smoker feels when satisfying a craving is merely the alleviation of withdrawal symptoms, not genuine relaxation. Studies show that quitting smoking is associated with reduced depression, anxiety, and stress, and leads to a more positive mood and improved quality of life compared to continuing to smoke.
Your Quitting Toolkit: EvidenceBased Strategies to Succeed
There is no one-size-fits-all approach to quitting, but evidence shows that a combination of methods significantly increases your chances of success.
Going Cold Turkey vs. Gradual Reduction
Cold Turkey: Stopping abruptly. This works for some, but the intense nicotine withdrawal symptoms can be challenging to manage without support. Only about 57% of people succeed with this method alone.
Gradual Reduction: Slowly cutting down the number of cigarettes smoked. This can help manage withdrawal but requires strong discipline to avoid falling back into old habits.
Nicotine Replacement Therapy (NRT)
NRT provides low doses of nicotine without the toxic chemicals found in tobacco smoke. This helps manage cravings and withdrawal symptoms. Options include:
Patches (provide a steady dose of nicotine)
Gum and lozenges (for on the spot craving relief)
Nasal sprays and inhalers (fastacting)
Prescription Medications and Behavioral Therapy
Medications: Drugs like Varenicline (Champix) and Bupropion (Zyban) can reduce cravings and withdrawal symptoms. They require a prescription, so consulting a doctor online with Apollo24|7 is a convenient first step to see if they are right for you.
Behavioral Therapy: Working with a counselor can help you identify triggers, develop coping skills, and build a solid support system. This can be done individually or in groups.
Building Your Support System for a SmokeFree Life
Quitting is a journey best taken with support. You don't have to do it alone.
Leaning on Friends, Family, and Support Groups
Tell your friends and family about your plan to quit. Their encouragement can be a powerful motivator. Local support groups provide a sense of community and shared experience, which can be incredibly validating.
Digital Help: Apps and Online Communities
Technology offers incredible resources at your fingertips. The WHO Quit Challenge on WhatsApp, quitSTART app (from the U.S. NIH), and Smokefree.gov offer tips, tracking tools, and 24/7 support. Online forums connect you with people on the same journey across the globe.
Navigating the Challenges: Dealing with Withdrawal and Cravings
Nicotine withdrawal is a real and challenging phase, but it is temporary. Symptoms like irritability, anxiety, difficulty concentrating, and increased appetite typically peak within the first week and subside within 24 weeks.
For Cravings: Remember that each craving lasts only 510 minutes. Distract yourself—chew gum, drink a glass of water, take a walk, or practice deep breathing.
For Triggers: Identify situations where you usually smoke (e.g., after a meal, with coffee) and plan ahead. Change your routine, avoid triggers initially if possible, and have healthy alternatives ready.
The Rewards of Quitting: A Timeline of Recovery
Your body begins to heal remarkably quickly after you quit. This benefits of quitting tobacco timeline is a powerful motivator:
What to Expect in the First 72 Hours?
20 minutes: Your heart rate and blood pressure drop to normal.
12 hours: Carbon monoxide level in your blood drops to normal.
48 hours: Nerve endings begin to regrow; your sense of smell and taste start to improve.
72 hours: Bronchial tubes relax, making breathing easier. Energy levels increase.
The First Year and Beyond: LongTerm Benefits
2 weeks to 3 months: Circulation improves; lung function increases up to 30%.
1 to 9 months: Coughing and shortness of breath decrease significantly.
1 year: Your added risk of coronary heart disease is half that of a smoker's.
5 years: Your risk of cancers of the mouth, throat, esophagus, and bladder is cut in half.
10 years: Your risk of dying from lung cancer is about half that of a current smoker.
15 years: Your risk of coronary heart disease is that of a nonsmoker.
Conclusion: Your Journey to a Healthier You Starts Today
World No Tobacco Day serves as an annual reminder of the power we have to choose health over addiction. The path to quitting is a personal journey that requires commitment, support, and resilience. While the challenge is real, the rewards—more energy, better health, financial savings, and freedom from addiction—are immeasurable. Use the resources available, lean on your support network, and celebrate every small victory along the way. Remember, every attempt to quit brings you closer to success. This "Commit to Quit" campaign is your opportunity. Take that first step today. Your future self will thank you for it.
Consult Top Specialists
Consult Top Specialists
Dr. Mohamed Azeem
General Physician/ Internal Medicine Specialist
2 Years • MBBS,MD(Internal Medicine) CCEBDM
Karaikudi
Apollo Hospitals Karaikudi, Karaikudi
Dr. Anand Ravi
General Physician
2 Years • MBBS
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Dr Syed Mateen Pasha
General Physician
2 Years • MBBS
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Dr. M L Ezhilarasan
General Practitioner
6 Years • MBBS
Visakhapatnam
Apollo 24|7 Clinic - Andhra Pradesh, Visakhapatnam
Dr. Sandhya Chandel
General Physician/ Internal Medicine Specialist
16 Years • MBBS, MD (Int. Med.), IDCCM
Bilaspur
Apollo Hospitals Seepat Road, Bilaspur
(125+ Patients)
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Frequently Asked Questions
1. What is the most effective method to quit smoking?
There is no single 'most effective' method for everyone. However, research consistently shows that a combination of nicotine replacement therapy (like patches or gum) and behavioral support (like counseling or a quitline) doubles your chances of success compared to trying to quit without help.
2. How long do nicotine cravings last after quitting?
Intense cravings are typically worst in the first week after quitting. Each individual craving usually lasts only 5 to 10 minutes. Over time, the frequency and intensity of these cravings will decrease significantly. After a few weeks, they become much more manageable.
3. Will I gain weight after I quit smoking?
Some people do experience weight gain (on average 510 pounds) after quitting, as nicotine is an appetite suppressant and boosts metabolism. However, this can be managed by staying active, drinking plenty of water, and having healthy snacks like fruits and vegetables on hand to manage hunger. The health benefits of quitting far outweigh the risks of modest weight gain.
4. Is vaping a safe alternative to help me quit smoking?
While e-cigarettes are generally considered less harmful than traditional cigarettes because they contain fewer toxic chemicals, they are not safe. The WHO does not endorse them as a cessation aid due to a lack of conclusive evidence and concerns about their own health risks and potential to addict a new generation. It's best to use approved methods like NRT or prescription medications.
5. Where can I find free help to quit smoking?
Many countries offer free, confidential quitlines where you can speak to a coach. The WHO provides digital tools like the WhatsApp Quit Challenge. You can also speak to your healthcare provider; for convenient access, you can consult a doctor online with Apollo24|7 to discuss a personalized smoking cessation plan.