Tobacco harm has become one of the most serious public problems in the world today, and the biggest problem facing human health. Many people believe that there are benefits to smoking, but from the information currently available, the benefits are only 1%, while the likelihood of death increases 100-fold. Smoking increases the risk of death and can cause 40 fatal diseases. Diseases associated with smoking and the respiratory system include: chronic obstructive pulmonary disease, chronic pharyngitis, certain interstitial lung lesions, bronchial asthma, and lung cancer. A few tips to help you quit: Is a stressful work situation the main reason you smoke? If so, take away all the smoking paraphernalia, ashtrays, lighters, and cigarettes that you have around you that can be an irritant to smokers and get rid of them. Change your work environment and work routine: Change your work and living environment and old smoking-related habits, become more aware of quitting, quit publicly, and get support from friends and colleagues. Put some sugar-free gum, fruit, juice and mineral water in the workplace and take several short breaks. Smokers who quit will gain weight for a short period of time, but can counteract weight gain by strengthening their bodies with exercise, going outdoors for exercise, swimming, playing soccer and taking steam baths. Exercise regularly to improve your mood and to help you talk about your addiction: Physical activity calms nervous nerves and burns calories. Avoid the temptation to smoke when you first start to quit. If a friend invites you to a very nice party and the people attending the party smoke, politely decline to attend such a party, at least in the early stages of quitting. In the early stages of quitting, you should distract yourself from smoking by spending your evenings not in front of the TV as you usually do, but by spending more money on activities that will bring fun. Find alternatives to not smoking and eat snacks preferably fat-free foods. Also, drink plenty of water so that your stomach is not empty. Finally, it is important to be able to withstand smoking again: quitting and then smoking again is not the same as failing to quit; it is not “too late” after one puff or one cigarette, but it is important to carefully analyze the reasons for smoking again to avoid repeating the habit in the future. Quit smoking early, have more health, and breathe freely.