Wednesday, March 9, 2016

“No Smoking Day” Blog Post : How to Quit Smoking in 3 Simple Steps with Zero Withdrawal Symptoms



I just saw on Twitter that today is No Smoking Day

If you are a smoker  why don’t you celebrate No Smoking Day by quitting smoking forever...?

To help you quit smoking  I felt that it would be apt to post  once again  this self-help article I wrote in the year 2002 (when I quit smoking forever).

Yes – I quit smoking 14 years ago in the year 2002.

This article on HOW TO QUIT SMOKING is based on my personal experience and I have revised and reposted this article online many times in my blogs and elsewhere.

Many smokers found these tips useful and have told me that reading this article helped them quit smoking. 

It may be worthwhile to browse through it once again if you want to stop smoking permanently. 

Even if you do not smoke  maybe you can share this blog post to someone who smokes and wants to quit. 

Do you smoke?
Do you want to quit smoking? 

I was a smoker once 
 and it has been more than 14 years since I quit smoking forever. 

Let me tell you how I quit smoking. 

For me  Quitting Smoking was a three stage process:

1. First  I learned the art of smoking

2. Then  I actually physically quit smoking

3. Finally  I made sure that I did not start smoking again.

Read about it below and try it yourself. 

This technique works  you can take my word for it. 

Ever since I quit smoking more than 14 years ago I have never even had the slightest desire to smoke a cigarette.

So  if you are a smoker  why dont you quit smoking today on No Smoking Day 2016”...?

And – if your spouse, your colleagues or your friends are smokers – do pass on this article to them and help them stop smoking forever.

(in Three Simple Steps)
Self Help Guide


Step 1 - Learn The Art of Smoking

Step 2 - Stop Smoking (How to avoid withdrawal symptoms and tackle the day after you quit smoking)

Step 3 - How to Ensure that You Do Not Start Smoking Again.


Do you want to quit smoking forever?  

Then first you will have to master The Art of Smoking.

The first step towards quitting smoking is to learn how to enjoy smoking.

And in order to learn how to derive supreme enjoyment from smoking one must first learn the art of smoking.

Seems absurd – a paradox – isn’t it?

I stopped smoking more than 14 years ago 
 and I know that I shall never smoke again.

Let me tell you how I quit smoking.

If you are a smoker, maybe you can benefit from my experience, or maybe you can pass this on to a smoker friend who wants to quit.

I got my clue from an apocryphal teaching story I read somewhere. I reflected upon it, carrying it my mind for a long time, until I fathomed the story’s inner depth and meaning.

A seeker asks the master: “Can I smoke while meditating?”

“No!” scolds the master angrily.

Another seeker then asks: “Can I meditate while smoking?”

“Yes!” says the master knowingly realizing that this seeker is on the path to enlightenment.

This is the key, the first step – if you really want to stop smoking.

First learn to meditate while smoking.

Here’s how I did it.

One evening 
 I take one cigarette  just one  and walk down to Marine Drive  and sit down on the parapet  at the southern tip near Nariman Point  in the cool sea breeze watching the sun being swallowed up by the Arabian Sea  crimson-yellow petals being thrown high up in the distant sky gradually devoured by the enveloping twilight.

Soon it is dark 
 quiet and tranquil  and I feel calm and relaxed.

I take out the cigarette from my pocket and hold it in front of me.

I look at the cigarette lovingly – and I close my eyes.

 you must close your eyes – it accentuates your other senses, makes you more conscious of what’s going on inside you.

I hold the cigarette near my nose and breathe in the rich aroma of the tobacco 
 gently moving the cigarette as I take deep breaths  savoring the sweet fragrance of the tobacco tinged with the fresh scent of the paper and filter  until my olfactory system is truly and fully satiated.

I then put the filter between my lips, taste it and suck in air deeply through the unlighted cigarette.

It feels good.

I then open my eyes.

I light up the cigarette.

Then – I close my eyes  get ready  and take a deep drag  focusing on my breath as I inhale  allowing the smoke to permeate deep within me  infusing a sensation I cannot describe  and watching carefully with my inner eye as I exhale – slow, long and relaxing.

Is my system being energized or depleted – I do not know – but I continue my unhurried meditative smoking 
 eyes gently closed  my inner senses fully conscious, aware, observing attentively, till the cigarette is over.

I open my eyes 
 come out of my trance  and instinctively I gulp in a huge amount of the fresh sea breeze and rinse my lungs and system.

As I walk back I decide that this is how I shall smoke each and every cigarette from now on – meditative mindful smoking – the only way I shall smoke.

Most “smokers” haven’t learnt how to enjoy a smoke.

We keep puffing away every waking moment of their lives without even noticing it.

You grab a quick smoke in a hurry 
 you smoke when you are bored  you smoke while talking  you smoke while working  while doing something  smoking and multitasking.

That is the real problem  smoking and multitasking.

You smoke unconsciously 
 cigarette after cigarette  without even realizing it. 

Is it worth it ... ?

Why smoke if you don’t enjoy it ... ?

I decide.

Whenever I feel like smoking 
 I shall stop everything  and I shall prepare myself for a meditative smoke.

I will go to some quiet place where I can sit undisturbed, alone.

 I must be alone when I smoke.

Meditative smoking is a solitary activity.

When I smoke 
 I shall only smoke – no multitasking.

No more smoking with friends 
– or with tea or coffee.

No more smoking in the office feeling a guilt conscience that non-smokers don’t like it  or at home with my wife nagging me.

No more hurried puffs  no more mindless unconscious smoking – only meditative, mindful, conscious smoking in glorious solitude, maintaining inner calm and tranquility  and total awareness.

I follow this religiously 
 and soon I discover that the number of cigarettes required to satisfy me have drastically reduced  and soon I am smoking only one cigarette a day – every evening  on Marine Drive – at sunset  just as I described it.

For me 
 smoking is a special occasion – requiring solitude and a congenial ambience  and if I cannot create the right atmosphere  both internally and externally  I shall not smoke.

When you have mastered something 
 it is time to let go  and move on.

One day I feel I have mastered the art of smoking 
 derived all the enjoyment I wanted to from this activity  and reached a state of contentment and satiety.

It is time to let go.

At sunset 
 I go to my favourite place on Marine Drive  I enjoy my final meditative smoke  and I toss the cigarette butt into the sea.

It has been more than 14 years since that moment 
 and I haven’t had a smoke since  nor have I ever felt the urge or craving to smoke a cigarette.

I know I will never smoke again.

I have quit smoking forever.

Quitting smoking is easy. 

You must ensure that you do not start smoking again. 

You have to break the habit forever. 

For this  it is best to use an NLP technique like Anchoring combined with Force Field Analysis  which I have described in Part 2 below. 

And don’t worry about withdrawal symptoms – it is a myth

It is my personal experience that:

There are no such things as withdrawal symptoms when you stop smoking.

I am writing all about it in Part 2 below: THE DAY AFTER I QUIT SMOKING


Here is the story of the day after I quit smoking.

One of the things that deters smokers from quitting decisively in one go is the fear of withdrawal symptoms.

This results in smokers resorting to half-baked remedies like gradual reduction, nicotine patches, low tar cigarettes, electric cigarettes and various other futile therapies. 

In my opinion this exaggerated importance given to withdrawal symptoms is just a big myth, a ploy, an excuse by addicts to avoid giving up smoking.

The so-called withdrawal symptoms are nothing but craving.

The best and most effective way of quitting smoking is to just stop smoking, totally, in one go, and then never to smoke again.

Don’t be afraid of the so-called “withdrawal symptoms” – you can easily tackle the craving. 

You can take my word for it – I successfully did it and conquered the craving for smoking once and for all. 

I have written earlier and described how I quit smoking. 

I’m sure you must have read it right here in my blog. 

Now let me describe to you the day after I quit smoking. [and banish the fear of 
withdrawal symptoms from your minds once and for all!]. 

I woke up early, at five-thirty as usual, made a cup of tea, and the moment I took a sip of the piping hot delicious tea, I felt the familiar crave for my first cigarette of the day.

I kept down the cup of tea, made a note of the craving in my diary, had a glass of hot water (quickly heated in the microwave oven), completed my ablutions, and stepped out of my house.

I crossed the Maharshi Karve Road, and began a brisk walk-cum-jog around the verdant tranquil Oval Maidan, deeply rinsing my lungs with the pure refreshing morning air, which made me feel on top of the world.

The Clock on Mumbai University’s Rajabai Tower silhouetted against the calm bluish gray sky, was striking six, and I felt invigorated by the fresh cool air cleansing my lungs. 

I had overcome my craving and not smoked what used to be my first cigarette of the day.

I then went on my daily morning walk on Marine Drive all the way to Chowpatty and back to Land
’s End at Nariman Point.

On my way back, I spotted my friends ‘N’ and ‘S’ across the road beckoning me for our customary post-exercise tea and cigarette at the stall opposite Mantralaya. 

I felt tempted, but my resolve firm, I waved out to them, looked away and ran towards my house.

They must have thought I had gone crazy, but it did not matter – I had avoided what used to be my second cigarette of the day.

I made a note of it my diary, as I would do the entire day of all the stimuli that triggered in me the urge to smoke – what I would call my “smoking anchors”.

“Smoking Anchors” could be anything, internal and external, tangible or intangible – people, situations, events, feelings, smells, emotions, tendencies, moods, foods, social or organizational trends, practices, norms, peer pressure etc.

It was most important as to how I tackled and triumphed over these stimuli which created the smoking craving in me.

I had to overcome my “smoking anchors”.

After breakfast, I did not drink my usual cup of coffee – a strong “smoking anchor” which triggered in me a desperate desire to smoke.

I drank a glass of bland milk instead of my customary cup of coffee  thereby averting what used to be my third cigarette of the day.

Yes, I had not smoked my third cigarette of the day.

It was nine, as I walked to work, and I hadn’t smoked a single cigarette since morning.

It was a long day ahead and I had to be cognizant, observe myself inwardly and devise strategies to tackle situations that elicited craving for smoking – recognize and neutralize my “smoking anchors”, so to speak.

Anchoring is a naturally occurring phenomenon, a natural process that usually occurs without our awareness.

An anchor is any representation in the human nervous system that triggers any other representation. 

Anchors can operate in any representational system (sight, sound, feeling, sensation, smell, taste).

You create an anchor when you unconsciously set up a stimulus response pattern. 

Response (smoking) becomes associated with (anchored to) some stimulus; in such a way that perception of the stimulus (the anchor) leads by reflex to the anchored response (smoking) occurring.

Repeated stimulus–response action, reinforces anchors and this is a vicious circle, especially in the context of “smoking anchors”. 

The trick is to identify your “smoking anchors”, become conscious of these anchors and ensure you do not activate them.

The moment I reached office I saw my colleague ‘B’ eagerly waiting for me, as he did every day. 

Actually he was eagerly waiting to bum a cigarette from me for his first smoke of the day 

“I smoke only other’s cigarettes” was his motto!

I politely told him I had quit smoking and told him to look elsewhere. 

He looked at me in disbelief; taunted, jeered and badgered me a bit, but when I stood firm, he disappeared.

I had avoided what would have been my fourth cigarette of the day!

I removed my ashtray from my office.

I declared the entire place a no-smoking zone and put up signs to that effect. 

The working day began. 

It was a tough and stressful working day.

I was tired, when my boss called me across, and offered me a cigarette. 

I looked at the cigarette pack yearningly, tempted, overcome by a strong craving, desperate to have just that “one” cigarette.

Nothing like a “refreshing” smoke to drive my blues away and revitalize me – the “panacea” to my “stressed-out” state! 

It was now or never!

I politely excused myself on the pretext of going to the toilet, but rushed out into the open and took a brisk walk 
– deep breathing and rinsing my lungs with fresh air.

By the time I returned I had lost the craving to smoke.

I realized, like during my walk around the Oval early in the morning, that physical exercise is probably the best antidote to craving for smoking.

 I had avoided what would have been my fifth cigarette of the day.

Now I am going to stop counting...!

People may think I am crazy, but even now I rush out of my office once in a while to take a brisk walk in the open whenever I feel like smoking.

Not only do I lose the craving for a smoke but I feel de-stressed and invigorated as well.

Once I rushed into a “no-smoking” cinema when I desperately felt like a smoke while strolling in the evening.

Often, after dinner, when I used to feel like a smoke, I rushed into the Oxford Bookstore next door, for a long leisurely browse till my craving dissipated.

And, of course, if you are serious about quitting smoking, you will have to change your lifestyle, your activities, and, maybe, even your friends.

Always try to be with like-minded people who you would like to emulate – if you want to quit smoking try to be in the company of non-smokers.

It was simple after that, but my diary for that defining day makes interesting reading of smoking anchors – saunf or supari or paan after lunch 
 afternoon tea  the company of smokers – all these were smoking anchors which created a craving for a cigarette, besides things like paan, coffee, work stress et al – yes, for some, even stress is a smoking anchor.

I had managed to overcome all my smoking anchors throughout the day.

But the crucial test came in the evening.

My dear friend ‘A’ landed up for a drink. 

Now ‘A’ is a guy who does not smoke at home in front of his wife and kids. 

I am sure his wife knows  as a husband cannot keep secrets from his wife – especially minor vices...

So since he does not smoke in his own home, he makes up in other people’s houses. 

But mind you  he does not bum cigarettes – in fact he gets a full pack of cigarettes – and he generously leaves the remaining cigarettes behind for the host (since he cannot take them home).

We poured out a 
“Rum–Paani (Rum and Water) each – we clinked our glasses – we said cheers – and we sipped the nectar-like Rum. 

My friend ‘A’ lit a cigarette and offered the pack to me.

It was the end of a hot, humid and tiring day.

The fortifying rum–paani beverage had induced a heavenly ambrosial sensation which permeated throughout the body.

What better way to synergise the enjoyment than to smoke a cigarette along with the drink and enhance the pleasure to sheer bliss.

Till that moment 
 for me  drinking and smoking were inextricably intertwined – smoking and drinking complemented and accentuated each other and gave me the ultimate supreme pleasure

I enjoyed my smoke the most along with my favourite “Rum–Paani drink. 

I realized that drinking was my strongest “smoking anchor”.

And if I had to quit smoking permanently  I would have to give up drinking forever. 

So that’s what I did.

At this defining moment of my life 
 I quit drinking forever. 

It’s been more than 14 years now and I do not smoke and I do not drink.

I will never smoke again – I have quit smoking forever.

I may be tempted, but I know I can overcome the urge, for I have mastered the art of taking charge of my “smoking anchors”.

And from time to time, I shall look at my old diary to remember and cherish that cardinal day of my life – ‘the day after I quit smoking’.

Dear Reader 
 I did not experience any withdrawal symptoms. 

I am sure you will not experience any withdrawal symptoms too. 

So just Quit Smoking today and make it a day to remember.

But what will you do if you get the urge to smoke again?

How will you ensure that you do not start smoking again?
How will you avoid the desire, the craving, to have a smoke?
Now  Read Part 3  and  make sure you give up smoking forever and never start smoking again


Force Field Analysis provides a framework for looking at the factors or forces that influence a situation or activity.

Restraining Forces are those which inhibit or discourage the occurrence of a particular activity.

Driving Forces are those which promote, facilitate and encourage the occurrence of the same activity.

Let’s say Driving Forces are positive anchors and Restraining Forces are negative anchors (similar to the anchors in NLP which we saw in Part 2 above).

Let’s take the case of smoking. 

Sit down  close your eyes  and introspect.

Can you identify the stimuli, the triggers, and the situations, the driving forces, which create in you the desire and give rise to the urge to smoke?

These driving forces that create in you a desire to smoke can be anything  internal or external, tangible or intangible – people, situations, events, parties, tendencies, moods, alcohol, foods, social or organizational trends, practices, norms, customs, traditions, peer pressure, stress, lack of self-esteem, low self-confidence etc.

Make a list of driving forces that urge you to smoke.

Then  make a list of restraining forces that discourage or inhibit you from smoking.

Compare the two lists. 

Now all you have to do is to make sure the restraining forces (that discourage you from smoking) overpower the the driving forces (that create in you the desire to smoke).

Yes  make sure your smoking restraining forces overpower your smoking driving forces.

Yes  all you have to do to quit smoking is to:

1. Strengthen the restraining forces

2. Mitigate and weaken the driving forces

and, most importantly, where possible, 

3. Change the direction of some driving forces and convert them into restraining forces by using techniques from concepts like NLP, 4T etc or, best of all, your own improvised techniques.

Learn how to tactfully and effectively avoid smoking.

Suppose your friends try to force you to smoke 
– suppose your friends taunt you saying you are a sissy, spoil sport, killjoy etc – then you must simply say: “Excuse me, but I really must go,”  and then immediately leave the place.

Always be with like-minded people whom you want to emulate.

Remember what Epictetus said: 

If you want to do something 
 make a habit of it

If you do not want to do something  refrain from doing it

I have also read somewhere:

If want to be happily married 
 remain in the company of happily married people


If you want to stop smoking  try to be in the company of non-smokers

Also – You must avoid situations which create a craving for smoking.

Do something else in lieu of smoking

Substitute smoking with healthy activities like physical exercise, recreation and creative hobbies – do these activities when you feel like smoking.

Change your lifestyle 
– change your friends  and your activities – if they tempt you to smoke.

First – Identify your smoking driving forces

– identify your smoking stimuli, triggers, situations, people and anchors, internal and external, tangible and intangible – identify your smoking driving forces that create in you the urge to have a smoke and facilitate smoking.

Then – Identify your smoking restraining forces as well

Mitigate these smoking triggers by improvising force field analysis as it suits you best.

Make sure that your smoking restraining forces overpower your smoking driving forces

Also  always try to be in places where smoking is not allowed – and with individuals who do not smoke.

Force Field Analysis works for me

I am sure Force Field Analysis Technique will work for you too.

If you are a smoker 
 I hope this blog post of mine will help you quit smoking.

If you are not a smoker  but know a smoker who wants to quit  please send the url link of this article to him or her  and help them quit smoking.

Why not quit smoking today?

Why not celebrate No Smoking Day” in a befitting manner by quitting smoking today  or by helping a smoker quit smoking forever...

Copyright © Vikram Karve 
1. If you share this post, please give due credit to the author Vikram Karve
2. Please DO NOT PLAGIARIZE. Please DO NOT Cut/Copy/Paste this post
© vikram karve., all rights reserved.

1. This is based on my personal experience. It may or may not work for you. So please do due diligence before trying out this technique.
2. All stories in this blog are a work of fiction. Events, Places, Settings and Incidents narrated in the stories are a figment of my imagination. The characters do not exist and are purely imaginary. Any resemblance to persons, living or dead, is purely coincidental.

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No part of this Blog may be reproduced or utilized in any form or by any means, electronic or mechanical including photocopying or by any information storage and retrieval system, without permission in writing from the Blog Author Vikram Karve who holds the copyright.

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