Tips to Guide You to Quit Smoking
More than five million people die from the effects of tobacco every year. It is the only legal consumer product that kills when used. Up to half of all smokers will die from a tobacco-related disease, and second-hand smoke harms everyone who is exposed to it.
Here are tips to guide you to quit smoking:
- Admit you need help.
- Shower more frequently.
- Pick a quit day and work towards it.
- Ask your doctor for advice.
- Meditate, pray for strength and determination.
- Turn your attention to exercise.
- Avoid situations or areas that smokers frequent.
- Get support from your family and friends.
When you feel the urge to smoke:
- Delay lighting up for five (5) minutes or longer.
- Take three deep breaths slowly.
- Chew on gum or fruits but avoid anything sweet.
- Wash your hands. Wet hands will deter you from picking up a cigarette.
- Drink lots of water. Avoid coffee and tea.
- Keep busy to distract yourself from smoking.
- Stay away from situations, areas or friends who smoke.
How to maintain your 'quit' or smoke-free status:
- Think positive and always say "I can do it!"
- Focus your attention on the benefits.
- Reward yourself for quitting with something you've always wanted.
- Eat a proper diet.
- Exercise at least 30 minutes three times a week to maintain a health lifestyle.
- Get help at your nearest Perkhidmatan Berhenti Merokok .
World No Tobacco Day was created by the World Health Organization (WHO) in 1987 to draw global attention to the widespread prevalence of tobacco use and to its negative health effects. World No Tobacco Day is celebrated around the world every year on the 31st May. You can decide on your quit day on World No Tobacco Day.
On February 1, 2009, the Malaysia Ministry of Health (MOH) kicked off the Picture Warnings advertising campaign on cigarettes packs. It has been particularly effective at increasing awareness and convincing smokers to quit. More countries are implementing these picture warnings as called for in the WHO Framework Convention on Tobacco Control.
In Canada, 58% of smokers said the warnings made them think more about the health effects of smoking. In Brazil, 67% of smokers said the warnings made them want to quit; 54% said they made them change their opinion about the health consequences of smoking. In Singapore, 28% of smokers said the warnings made them smoke fewer cigarettes, and one out of six said they avoided smoking in front of children. In Thailand, 44% of smokers said the warnings made them "a lot" more likely to quit over the next month, while 53% thought "a lot" about the health risks.
Cigarettes Pack Picture Warnings in Malaysia
With effect from June 1, 2009, it is mandatory for all cigarette packs in the local market to display the picture warnings. The warnings must cover at least 60% and 40% of the packs on each respective side.
Know the truth about the hazards of smoking and passive smoking. 80% of neck cancer victims are smokers. 90% of lung cancer victims are smokers.
Quit now! Smoking doesn't pay.
- ^ Since January 2007, the Ministry of Health Malaysia has provided a hotline service to aid smokers in giving up their habit. This hotline is known as Infoline Berhenti Merokok at 03-88834400. It operates daily during working hours. Infoline Berhenti Merokok is hosted by the Health Education Division of the Ministry of Health Malaysia. Services provided: Advice on quit smoking; Tips to quit smoking; and Quit Smoking Clinic. Operating Hours: 8.00 a.m. - 5.00 p.m. Mondays to Fridays (working days only).
- Ministry of Health Malaysia, Health Education Division, Siri Tak Nak Merokok Health Campaign Brochure
- ^ 31 May 2009 InfoSihat Advertorial "Show the truth. Picture warnings save lives."
Back to the top
Related Knowledge Base Issues