September in Spain is traditionally associated with returning to work and school after the summer holidays. Many use this period of renewal and goal-setting as an opportunity to reassess their habits, including quitting smoking. According to leading experts, a change in routine can be a powerful motivator to permanently give up cigarettes.
As Jacobo Sellarés Torres, a pulmonology specialist at Hospital Clinic in Barcelona and coordinator of the Tobacco Work Group at the Catalan Society of Pulmonology (SOCAP), explains, the first and most important step is acknowledging the desire to quit and seeking professional help. You shouldn’t try to overcome this addiction alone. Consulting with your family doctor or a nurse can help you choose the right strategy and receive the necessary support.
One of the key elements of successfully quitting smoking is thorough planning. The expert recommends setting a specific date, known as the ‘D-day,’ when you will smoke your last cigarette. This approach helps mentally prepare and allows you to get your environment ready: removing cigarette packs, ashtrays, and lighters from your home, and informing family and friends about your decision so they can support you.
Many smokers postpone quitting, citing stress as the reason. However, the doctor debunks the popular myth that a cigarette helps you relax. In reality, nicotine only temporarily relieves withdrawal symptoms, sustaining the addiction. In the medium term, quitting tobacco actually lowers overall anxiety levels and improves the ability to cope with stressful situations.
In the first weeks without cigarettes, the body begins to adapt, which may be accompanied by temporary unpleasant symptoms. These include irritability, restlessness, difficulty concentrating, increased appetite, and sleep disturbances. Coughing may also occur, which is a sign that the airways are being cleansed. It is important to understand that all these symptoms are temporary and indicate the body’s recovery.
Positive changes in health won’t take long to appear. As soon as 24 hours after quitting smoking, carbon monoxide levels in the blood decrease, improving oxygen saturation of tissues. By 48 hours, the sense of taste and smell begin to recover. After 72 hours, breathing becomes noticeably easier as lung function starts to improve. In the following weeks, coughing subsides and endurance during physical activity gradually increases.
For people with a high degree of dependence, there are aids such as nicotine patches, chewing gum, and inhalers. These help alleviate withdrawal symptoms. In addition, modern medicine offers new pharmacological drugs, such as cytisinicline and varenicline, which can be prescribed by a doctor. However, the key to success remains a comprehensive approach: combining medical support, if needed, with lifestyle changes and support from loved ones.
Among the most common mistakes made by those who try to quit smoking on their own are the lack of a clear plan, underestimating the severity of withdrawal, and relying solely on willpower. Experts emphasize that a well-thought-out strategy and a willingness to seek help significantly increase the chances of success in overcoming this harmful habit.
