No Smoking Day 2026: Ex-smokers reveal the moment that finally made them quit cigarettes

No Smoking Day 2026 is being observed on Wednesday, March 11, as part of a global effort to encourage smokers to quit and raise awareness about the serious health risks associated with tobacco use. Observed every year on the second Wednesday of March, the campaign highlights the dangers of smoking while motivating people to take the first step towards a healthier life.

This year’s theme, “A Smoke-Free Life Starts With A Smoke-Free Day,” focuses on empowering individuals to begin their journey by committing to even a single day without smoking. Public health experts say that quitting tobacco, even after years of addiction, can significantly reduce the risk of diseases such as cancer, heart disease, and respiratory illnesses.

The campaign also draws attention to the growing concern around nicotine addiction among young people and calls for greater awareness about the tactics used by the tobacco industry to make smoking appear appealing.

While the idea of quitting smoking may sound simple, many people describe it as a deeply personal battle involving fear, motivation, and persistence. To understand these struggles and the journeys behind successful attempts to quit, Mathrubhumi English spoke to several individuals who shared their experiences of giving up cigarettes.

Architect Meera Sinha, 56, from Delhi, had been a chain smoker for almost 20 years. However, one day, she woke up and decided never to touch cigarettes again. "Will power, that is it. That was it. I did it when I wanted to for the fun of it, but when I decided to quit, I stuck to it," said Sinha.

For Ritabrata Mukherjee, a 32-year-old central government employee, the turning point came after a frightening experience involving a colleague.

“My trigger was the fear of death and the rising cost of healthcare,” he said. “A colleague of mine, around 40 years old, was suddenly diagnosed with advanced-stage cancer. He was a non-smoker, but the incident shook me deeply.”

Mukherjee had been trying to quit smoking but struggled due to a long-held belief that smoking helped regulate his bowel movements. Eventually, he began cutting down gradually.

“I stopped taking smoking breaks at work and focused more on my job. Slowly, I stopped smoking outside my home. One night, I smoked the last cigarette I had so there would be none left for the morning. Since I woke up early and the shops are closed, I had no option but to stop. Since that morning, I have been clean,” he said.

Reflecting on the experience, he added: “I learned two things, smoking is something we can unlearn, and it only takes a small action to begin.”

For Vivaswan, a 33-year-old teacher and writer, the decision to quit came after watching his father struggle with a smoking-related illness.

“My father is a chain smoker, and he suffers from COPD. Seeing him struggle frightened me deeply,” he said.

Although he described himself as only an occasional smoker, the experience left a lasting impact.

“The first few weeks were hard. The urge would return again and again. But every time it did, I remembered my father and the fear I felt. That memory helped me stay strong. Today it has been six years without a single cigarette.”

Dentist Dr. Mayukh Mitra, 28, said his relationship with smoking was never addictive but more casual.

“I used to smoke occasionally for mood lifting,” he said. “A few months ago, I thought I should stop for my own health. Over time, I simply forgot that I used to smoke sometimes.”

For Saif Azad, a 30-year-old writer, a serious illness became the wake-up call.

“I started smoking in class 12 and quit at the end of 2022,” he said. “Then I got dengue, and it was serious. I was very scared. The doctor told me I could never smoke again.” That warning changed his mindset completely.

“After that, I never smoked again. Even if people smoke around me, I don’t feel like smoking anymore.”

Actor Somrup Das, 30, described his journey as one of the most difficult battles he has faced. “I started smoking when I was 17. At one point, I was smoking more than two packs a day,” he said.

Despite several attempts to quit, the addiction repeatedly pulled him back. “Withdrawal symptoms and cravings made life very difficult,” he recalled. A medical diagnosis eventually forced him to confront the habit.

“During a medical test before surgery, doctors found a first-degree block in my heart. It was curable, but it scared me enough to finally quit.” Today, he says he has been smoke-free for more than two years.

“It was a very tough journey after smoking for nearly 12 years, but now I feel much better and healthier,” he said.