Quick answer: Start by choosing one substance and one quit date, then tell a person you trust. If you drink every day, speak to a doctor before stopping, because stopping suddenly can be dangerous. For tobacco, plan for cravings and ask for support, such as the national quitline on 1800-11-2356.
Where do I start if I want to quit alcohol or tobacco?
Wanting to stop is already a real step, and it is worth treating it as one. Many people wait for the perfect moment, a calm week or a free month. That moment rarely arrives. A better approach is to begin with small, specific actions that you can finish this week.
In India, the scale of the problem is large. The World Health Organization (WHO) India office reports that 28.6% of adults aged 15 and above, about 267 million people, use tobacco in some form, and that the Ministry of Health and Family Welfare estimates about 1.35 million deaths a year can be directly attributed to tobacco. If you are finding this hard, you are far from alone, and the difficulty says nothing about your character.
The first steps below work for both alcohol and tobacco, with one important difference for alcohol, which we cover in the next section.
Is it safe to stop drinking suddenly?
Not always, and this is the point that matters most for anyone who drinks heavily or daily. The NHS states that it can be very dangerous to stop drinking suddenly if you are dependent on alcohol, and advises getting medical help before you try to stop if you have withdrawal symptoms.
According to the NHS, withdrawal symptoms can start 6 to 12 hours after your last drink and usually last 3 to 7 days. They can include:
- anxiety and trouble sleeping
- nausea and vomiting
- a racing heartbeat and sweating
- shaking (tremor)
- in severe cases, hallucinations, confusion or seizures
Severe withdrawal is an emergency. If someone has visible shaking, confusion, hallucinations or a seizure, call 112 or get them to a hospital straight away. Do not wait for it to pass.
So the safe first step for a dependent drinker is not willpower. It is a conversation with a doctor about how to reduce or stop safely.
How do I prepare to quit tobacco?
Tobacco in India comes in many forms: cigarettes, bidi, chewing tobacco, gutkha and vaping. The preparation is similar for all of them. Pick a quit date within the next two weeks, so that the decision stays fresh but you have time to prepare.
The NHS notes that people who reach 28 smoke-free days are five times more likely to quit for good. That figure is a useful target: the first four weeks are the stretch to plan for, with extra support and fewer risky situations.
Before your quit date, you can:
- Write down your reasons in your own words and keep them on your phone.
- Note when you use most: after meals, with tea, during work breaks, when stressed.
- Remove tobacco, lighters, ashtrays and chewing supplies from home, car and bag.
- Tell family or friends the date and what would help on that day.
- Save the national quitline number in your phone.
What does the first week look like?
The first week is about getting through triggers, not about perfection. Use this table as a rough outline and adjust it to your own routine. It is a planning aid, not medical advice.
| Day | Focus | A practical action |
|---|---|---|
| Day 1 | Quit date or doctor visit | Clear supplies; for alcohol, see a doctor first |
| Days 2 to 3 | Strongest urges | Keep hands and mouth busy; drink water; walk |
| Days 4 to 5 | Trigger moments | Change the tea break, the route home, the company |
| Day 6 | Mood and sleep | Keep a steady sleep time; avoid caffeine late in the day |
| Day 7 | Review | Note what worked; plan the next seven days |
Cravings come and go in waves. A craving is uncomfortable, but it does not need to be acted on. Delaying by ten minutes and doing something else often makes the wave weaker.
What can I do about triggers and stress?
Most relapses begin with a trigger: a person, a place, a feeling or a time of day. Two groups of triggers are worth writing down.
- Outer triggers: friends who drink or smoke, the paan shop, the evening get-together, a party.
- Inner triggers: stress, boredom, loneliness, anger, tiredness.
For each trigger, decide in advance what you will do instead. For example, if a friend offers a drink, you might say, “Not today, I am off it for now,” and leave early. If stress is the trigger, a ten-minute walk or a call to a friend replaces the old habit with a new one.
Alcohol and tobacco are often tied to feelings. If you use them to manage anxiety, low mood or anger, those feelings will still be there after you stop. This is where counselling helps: it works on the reasons behind the habit, not only the habit itself.
Which helplines can I call?
Support is available at no cost, and you do not need to be in crisis to call.
- National Tobacco Quitline: 1800-11-2356, a toll-free number set up by the Government of India to counsel people who want to quit tobacco.
- Emergency: 112, if you or someone else is in danger, or in severe alcohol withdrawal.
If low mood, panic or thoughts of self-harm come up during the process, do not wait. Manas is not an emergency service. In an emergency, call 112 or go to the nearest hospital emergency department. These feelings are common in early recovery and they can be treated.
How does counselling support quitting?
Counselling does not replace medical care, but it adds something that medicines do not: a space to understand your pattern. A counsellor can help you map triggers, build coping skills, involve your family, and plan for slips.
At Manas, the Vimukti programme covers tobacco and nicotine, alcohol and cannabis, and combines applied psychology, homeopathic medicine and nutrition. According to the programme page, the nicotine track, Vimukti 21, runs for 28 days (21 core days and 7 days of support), and the alcohol track, Vimukti 90, runs for 90 days followed by 6 months of community support. Alcohol clients have a medical screening first, and anyone with severe dependence or a seizure history is referred for medical stabilisation. Support is available in person in Bhopal or online across India.
A single counselling session at the Manas Center is 60 minutes, and you can book it in person or online. Vimukti is a structured support programme; it does not promise any particular outcome, and results differ from person to person.
Frequently asked questions
Not always. The NHS says stopping suddenly can be very dangerous if you are dependent on alcohol. If you get withdrawal symptoms when you cut down, speak to a doctor first and get medical guidance before you try to stop.
There is no single best way. Many people combine a firm quit date, a plan for triggers, and support such as counselling or a quitline. Your doctor can tell you which medicines, if any, suit you.
Some people do, but support helps. The NHS notes that people who reach 28 smoke-free days are five times more likely to quit for good, so a plan for those first weeks, with people around you, is worth making.
A slip is a signal to adjust the plan, not proof that you cannot change. Note what triggered it, tell one trusted person, and restart the same day. Counselling can help you work out what to change.
Speak calmly, in private, about what you have noticed, and avoid threats or ultimatums. Offer to go with them to a doctor or counsellor. You can also seek support for yourself as a family member.
If you drink daily or heavily, see a doctor before stopping. For tobacco, you can start on your own or call the national quitline. A counsellor can help with habits, triggers and stress at either stage.
Take the next step with Manas
If you are ready to talk it through, read about the Vimukti de-addiction programme, then book a session or reach us through the contact page. You can begin with a conversation, with no commitment to anything more.
Sources
- WHO India: Tobacco kills, dial 1800 11 2356 to quit
- NHS: Alcohol misuse
- NHS Better Health: Quit smoking
Plain-language guides on mental wellbeing, based on published research. Counselling at Manas Center is led by Dr. Priya Dubey Sharma, Founder & Consulting Psychologist.
