Quitting Smoking: 10 Ways to Resist the Craving
When you quit, cravings can be overwhelming. Use these tips to reduce and resist cravings.
For most smokers, cravings or the urge to smoke can be strong. But you can resist these cravings. When you feel the urge to smoke, remember that even though the urge may be strong, it will probably go away in 5 to 10 minutes, whether you smoke or chew tobacco or not. Every time you resist the urge, you're one step closer to quitting smoking for good.
Here are 10 ways to help you resist the urge to smoke or use tobacco when the craving strikes.
1. Try Nicotine Replacement Therapy
Ask your healthcare provider about nicotine replacement therapy. These options include:
▸Prescription nicotine in a nasal spray or inhaler
Nicotine patches, gum, and lozenges available without a prescription
Prescription non-nicotine smoking cessation medications, such as bupropion (Wellbutrin SR, Wellbutrin XL, and others) and varenicline
Short-acting nicotine replacement therapies (such as nicotine gum, lozenges, nasal sprays, or inhalers) can help you overcome strong cravings. These short-acting therapies are usually safe to use with long-acting nicotine patches or non-nicotine smoking cessation medications.
▸Electronic cigarettes (e-cigarettes) have recently gained a lot of interest as an alternative to traditional cigarettes.
2. Avoid triggers
The urge to smoke may be strongest in places where you smoke or chew tobacco most, such as at parties or bars, or when you are stressed or drinking coffee. Identify your triggers and make a plan to avoid them or get through them without using tobacco. Don't put yourself in a situation where you will relapse into smoking. For example, if you usually smoke while you're on the phone, keep a pen and paper nearby so you can keep busy doodling instead of smoking.
3. Procrastinate
If you feel yourself giving in to a cigarette urge, tell yourself you have to wait 10 minutes first. Then do something to distract yourself during that time. Try going to a public non-smoking area. These simple techniques may be enough to get you past your cravings.
4. Chew
Keep your mouth busy to fight off cravings. Chew sugarless gum or hard candy. Or eat some raw carrots, nuts, or sunflower seeds—something crunchy and tasty.
5. Don't just smoke one
You may be tempted to just smoke one cigarette to satisfy your craving. But don't fool yourself into thinking you can stop there. Often, smoking just one cigarette leads to another. You may end up smoking again.
6. Get physical exercise
Physical exercise can help distract you from your cravings. Even short bursts of activity—like running up and down the stairs a few times—can make the cravings go away. Go for a walk or jog.
If you're at home or in the office, try squats, deep squats, push-ups, running in place, or walking up and down stairs. If you don't like physical activity, try praying, sewing, woodworking, or journaling. Or distract yourself by doing chores around the house, like cleaning or filing papers.
7. Try relaxation techniques
Smoking may be your way of coping with stress. Fighting the urge to smoke is stressful in itself. Try relaxation techniques like deep breathing, muscle relaxation, yoga, visualization, massage, or listening to soothing music to relieve stress.
8. Get help
Connect with family, friends, or support group members for help resisting the urge to smoke. Call to chat, take a walk, share a laugh, or meet up to talk and support each other. Counseling can also be helpful.
9. Go online for support
Join an online quit program. Or read a quitter's blog for encouraging thoughts for others who may be dealing with the urge to smoke. Learn how others deal with the urge to smoke.
10. Remind yourself of the benefits of smoking
Write down or say out loud why you want to quit and resist the urge to smoke. These reasons may include:
▸ Feeling better
▸ Getting healthier
▸ Protecting your loved ones from secondhand smoke
▸ Saving money
Remember, trying something to overcome the urge to smoke is always better than doing nothing. Every time you resist the urge, you're one step closer to being smoke-free.
