Tobacco cravings can overwhelm you when you are trying to quit. Use these tips to reduce and prevent cravings.
Most quitters are unable to quit or find it very difficult to quit. But you can stand against this deadly addiction.
When you experience an addiction to using tobacco, remember that although the addiction may be strong, it will likely pass within 5 to 10 minutes, whether or not you smoke cigarettes or chew tobacco. Every time you decide to smoke, you think to yourself why should I smoke or smoke? Thinking its ruining or harming everything physically, financially, when you don’t quit smoking like this load you’d think I’m a step ahead.
Here are 10 ways to help you resist the urge to smoke or use tobacco.
1. Try nicotine replacement therapy
Ask your health care provider about nicotine replacement therapy. The options include:
Prescription nicotine in a nasal spray or inhaler
Nicotine patches, gum and lozenges you can buy without a prescription
Prescription non-nicotine stop-smoking drugs such as bupropion (Wellbutrin SR, Wellbutrin XL, others) and varenicline
Short-acting nicotine replacement therapies — such as nicotine gum, lozenges, nasal sprays or inhalers — can help you overcome intense cravings. These short-acting therapies are usually safe to use along with long-acting nicotine patches or one of the non-nicotine stop-smoking drugs.
Electronic cigarettes (e-cigarettes) have had a lot of interest recently as a replacement for smoking traditional cigarettes. But e-cigarettes haven’t proved to be safer or more effective than nicotine-replacement medications in helping people stop smoking.
2. Avoid the space
Remember that you walk or plan to walk around places where you drink tea or coffee when you drink tea or coffee at certain tea shops, coffee shops, party offices or bars.
Don’t set yourself up for a smoking relapse. If you usually smoke while talking on the phone, for example, keep a pen and paper nearby to keep busy doodling instead of smoking.
3. Delay
If you feel like you’re going to give in to your tobacco craving, tell yourself that you must first wait 10 more minutes. Then do something to distract yourself during that time. Try going to a public smoke-free zone. These simple tricks may be enough to move you past your tobacco craving.
4. Chew on it
Give your mouth something to do to resist a tobacco craving. Chew on sugarless gum or hard candy. Or munch on raw carrots, nuts or sunflower seeds — something crunchy and tasty.
5. Don’t have just one
You might be tempted to have just one cigarette to satisfy a tobacco craving. But don’t fool yourself into thinking that you can stop there. More often than not, having just one leads to one more. And you may end up using tobacco again.
6. Get physical
Physical activity or exercise can help distract you from the addiction of tobacco. Even short periods of activity or physical exertion—such as walking up and down the stairs a few times—can relieve tobacco cravings. Go for a walk or jog.
If you’re at home or in the office, try squats, deep knee bends, pushups, running in place, or walking up and down a set of stairs. If you don’t like physical activity, try praying, sewing, woodworking, or writing in a journal. Or do tasks for distraction, such as cleaning or filing papers.
7. Relaxation techniques
You may think that smoking is your way of dealing with stress. Fighting tobacco cravings can be stressful in itself. So de-stress by trying relaxation techniques like deep breathing, muscle relaxation, yoga, visualization, massage or listening to soothing music.
8. Reinforcement
Connect with a family member, friend or support group member for help in your efforts to prevent a tobacco addiction. Chat on the phone, go for a walk, share a few laughs or meet up to talk and support each other.
9. Go online for support
Join a smoking cessation program online If not possible, look for a program online. Or read a quitter’s blog and post encouraging thoughts for someone else who may be dealing with tobacco cravings. Learn from how others have dealt with their tobacco cravings.
10. Remind the benefits
Write or say out loud why you want to stop smoking and prevent tobacco cravings. These factors may include:
feel good
getting well
Protect your loved ones from smoking addicts
Save money
Remember that doing something to beat the urge to use tobacco is always better than doing nothing. And every time you resist tobacco cravings, you’re one step closer to being tobacco-free.
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