World Quit Smoking Day – Third Thursday of November

World Quit Smoking Day, celebrated on the third Thursday of November, is an initiative aimed at raising awareness of the harmful effects of smoking and supporting those who want to quit. From a health and well-being psychology perspective, it's an excellent time to examine our daily habits, understand how emotions influence our behaviors, and make small changes to support our mental and physical health.

Nicotine Addiction – Psychobiological Mechanism

Nicotine affects the brain's reward system, causing the release of dopamine, a neurotransmitter responsible for feelings of pleasure, relaxation, and "reward." Over time, the brain learns that a cigarette equals relief, which perpetuates the addiction pattern. When nicotine is absent, tension, irritability, anxiety, and difficulty concentrating occur.
Smoking often also serves a regulatory function – helping to cope with tension, boredom, stress, and frustration. From an emotional perspective, a cigarette can be not only a source of nicotine but also a tool for temporary relief.

Why is it so difficult to quit?

Addiction isn't just a physiological need—it's a habit, emotions, and social context. For many people, a cigarette becomes part of their daily rituals: morning coffee, work breaks, conversations with friends. These associations mean that quitting smoking isn't just about fighting nicotine cravings but also about rebuilding their entire lifestyle.

Strategies to support quitting smoking

• Establish your personal motivation
• Consider what you want to gain: improved well-being, savings, freedom, greater efficiency, fresh breath, a longer life? Well-being exercise: create a list of 10 reasons why it's worth "breathing deeply."
• Identify your triggers
  In what situations do you reach for a cigarette? Stress, boredom, company? Exercise: Keep a journal for a week, writing down how you feel before and after smoking.
• Plan substitute activities
  Instead of a cigarette, take a short walk, do breathing exercises, or talk to a loved one. Breathing exercise 4-7-8: Inhale for 4 seconds, hold for 7 seconds, exhale for 8 seconds – repeat 3 times.

Use behavioral techniques

Keep a "success journal," set small rewards for each day without a cigarette, and track your progress.
Consider pharmacological support - nicotine replacement therapies (patches, tablets) can help ease withdrawal symptoms.
Seek psychological help - cognitive-behavioral techniques help break the vicious cycle of thinking: "I can't cope without a cigarette."

What can you do today?

Write a letter to yourself – who you want to be in 3 months without cigarettes.
Set a start date and treat it as a new beginning.
Tell someone close to you about your decision – social support is key to lasting change.
Prepare a backup plan: what will you do when temptation arises? (e.g., call a friend, do 10 squats, take deep breaths).

The Psychology of Change

According to the Prochaska and DiClemente (1983) model, changing habits proceeds in stages: Precontemplation → Contemplation → Preparation → Action → Maintenance.
Knowing which stage you are in allows you to choose effective strategies:
If you're just thinking about quitting – seek information and inspiration,
If you're planning to take action – create a support plan,
If you're past the first few days – build a sense of success with small steps.
Motivational technique: Write down what you've already achieved and refer back to it when you feel doubtful.

Summary

Quitting smoking is a process in which every step matters. It's not just a decision to quit smoking, but a choice to live with greater mindfulness, peace, and self-care.
World Quit Tobacco Day can be the beginning of a broader reflection on one's lifestyle and ways of taking care of one's health – not through struggle, but through understanding, acceptance, and small changes.

References

- Prochaska, J. O., & DiClemente, C. C. (1983). Stages and processes of self-change. *Journal of Consulting and Clinical Psychology*. - Fiore, M. C., et al. (2008). Treating Tobacco Use and Dependence: Clinical Practice Guideline. U.S. Department of Health and Human Services. - WHO (2023). Tobacco facts. https://www.who.int/news-room/fact-sheets/detail/tobacco- West, R., & Brown, J. (2013). *Theory of Add