With National No Smoking Day approaching on 12th March, now is the perfect time to take control and begin your smoke-free journey. Smoking is a leading cause of preventable death in the UK, responsible for 19% of all deaths.1 For the 60% of smokers in the UK who want to quit, the idea of giving up cigarettes can seem daunting, but it doesn’t have to be.2

To help make this journey easier, the experts at Electric Tobacconist have partnered with psychiatrist and stress management expert, Dr. Sham Singh, to provide actionable tips for quitting smoking and make it not just achievable this spring, but genuinely rewarding.

National No Smoking Day: 5 Ways to Kick the Habit This Spring

Credit: Shutterstock.com | Josep Suria

Try mindfulness or meditation

Many people use smoking as a way to cope with stress, but healthier alternatives like mindfulness and meditation can be just as effective and more sustainable. Even small practices, such as deep breathing exercises or a few minutes of daily meditation, can help you stay calm and focused when cravings strike. Over time, these techniques can help train your mind to respond to stress in healthier ways, making it easier to stay smoke-free.

Dr. Sham Singh emphasises the importance of mindfulness and meditation: “These practices help manage the psychological aspects of smoking addiction. They teach you to respond to stress, anxiety, and triggers without turning to smoking.”

Identify your triggers
Understanding your triggers is a vital part of quitting. Whether it’s your morning coffee, stressful moments or social occasions, pinpointing when and why cravings occur can help you plan.

Once you’ve identified your triggers, you can develop strategies to avoid or manage them. For example, swap your morning cigarette for a walk, practise mindfulness during tense moments or opt for a non-alcoholic drink in social settings.

Dr. Singh recommends: “Recognising your triggers and challenging the automatic thoughts tied to smoking is crucial. Cognitive Behavioral Therapy (CBT) is an effective tool to break the automatic cycle of smoking behaviors and replace them with healthier alternatives.”

Use nicotine replacement therapies (NRTs)
Nicotine replacement therapies, including patches, gum, lozenges or nasal sprays, are proven tools for managing cravings and withdrawal symptoms. They provide the nicotine your body craves while you work on breaking the psychological habit of smoking.

Experimenting with different NRTs can help you find what works best for you. Combining them with behavioural changes increases your chances of long-term success. While not a replacement for nicotine, tools such as breathing necklaces can also help to tackle the psychological addiction to the hand-to-mouth habit.

Dr. Singh shares with Electric Tobacconist that, “Studies show that combining NRT with behavioral interventions, such as CBT or mindfulness practices, can double your chances of long-term success compared to quitting cold turkey.”

Switch to a vape
Switching to vaping is a popular and effective choice for those looking to quit smoking. It closely mimics the physical act of smoking, helping to break the habit while reducing exposure to the harmful chemicals found in cigarettes.

Research conducted by the University of Oxford and funded by Cancer Research UK has found that vapes are more effective in helping people quit smoking for at least six months compared to nicotine replacement therapies like patches and gums. This makes vaping one of the most effective tools to quit smoking for good.3

Focus on the positives
Quitting smoking isn’t just about giving something up, it’s about everything you gain:

Better health
Increased energy
Clearer skin
Sharper senses of taste and smell
Substantial financial savings

These are just a few benefits of going smoke-free. Reframing the process as a positive step towards a healthier lifestyle can help keep you motivated, even during tough moments.

Dr Singh shares more: “Reframing quitting smoking as an opportunity to improve your overall well-being, such as better lung function, reduced cardiovascular disease risk, and improved mental clarity, can make the process feel empowering.”

Why Now?

Spring symbolises the season of renewal, growth and fresh starts, making it the perfect time to embrace change and commit to quitting smoking. The longer days and brighter weather can naturally boost your mood and energy levels, creating the ideal conditions for forming new habits.

Pascal Culverhouse, founder of Electric Tobacconist, has shared why spring is the ideal time to quit smoking:

“We find that many smokers feel stuck because they’re unsure of their options or don’t know how to start. That’s why tools like vaping or nicotine replacement therapies can make such a difference, they provide a tangible first step in the quitting journey.

Spring is the perfect time for change, as the season brings a natural ‘fresh start’ mindset. With longer days and more sunlight, people feel more energised and motivated to tackle goals like quitting smoking. By quitting this spring, individuals align their journey with the season’s themes of renewal, setting themselves up for a healthier summer.”

Dr. Sham Singh, Psychiatrist at WINIT Clinic, reveals more:

“The quitting of smoking is never easy as it involves both physiological dependence on nicotine and deeply ingrained behavioral habits. Nicotine stimulates the brain to release dopamine, which reinforces pleasure and reward, explaining why withdrawal leads to irritability, anxiety, and difficulty concentrating. Overcoming both physical and psychological dependencies requires structured methods.

CBT can teach alternative coping strategies like deep breathing, mindfulness, or light exercise to reduce cravings. Planning for high-risk situations is also key. I work with clients to create relapse prevention plans, recognise triggers, and use support strategies like calling a friend or engaging in distraction activities.

Having a strong support system, whether through counseling, support groups like Nicotine Anonymous or mobile apps, also strengthens emotional resilience. Lastly, I encourage clients to redefine their identity as non-smokers, focusing on the rewards, such as better lung function and mental clarity.”