When an urge to use tobacco strikes, remember that although it may be intense, it will probably pass within five to 10 minutes whether or not you smoke a cigarette or take a dip of chewing tobacco. Each time you resist a tobacco craving, you're one step closer to stopping tobacco use for good.
Here are some ways to help you resist the urge to smoke
*. Try nicotine replacement therapy
Short-acting nicotine replacement therapies — such as nicotine gum, lozenges, nasal sprays or inhalers — can help you overcome intense cravings.
*. Avoid triggers
Identify your trigger situations and have a plan in place to avoid them entirely or get through them without smoking .
Don't set yourself up for a smoking relapse. If you usually smoked while you talked on the phone, for instance, keep a pen and paper nearby to occupy yourself with doodling rather than Smoking .
*. Delay
If you feel like you're going to give in to your smoke craving, tell yourself that you must first wait 10 more minutes — and then do something to distract yourself for that period of time.
*. Chew on it
Give your mouth something to do to fight a Tobacco craving. Chew on sugarless gum or hard candy, or munch on raw carrots, celery, nuts or sunflower seeds — something crunchy and satisfying.
*. 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 believing that you can stop there. More often than not, having just one leads to another— and you may end up using it again.
*. Get physical
Physical activity can help distract you from tobacco cravings and reduce their intensity. Even short burst of physical activity — such as running up and down the stairs a few times — can make a tobacco craving go away. Get out for a walk or jog.
If you're stuck at home or the office, try squats, deep knee bends, pushups, running in place, or walking up and down a set of stairs. If physical activity doesn't interest you, try prayer, needlework, woodwork or journaling. Or do chores for distraction, such as vacuuming or filing paperwork.
*. Practice relaxation techniques
Smoking may have been your way to deal with stress. Resisting a tobacco craving can itself be stressful. Take the edge off stress by practicing relaxation techniques, such as deep-breathing exercises, muscle relaxation, yoga, visualization, massage or listening to calming music.
*. Call for reinforcements
Touch base with a family member, friend or support group member for help in your effort to resist a tobacco craving. Chat on the phone, go for a walk together, share a few laughs, or get together to commiserate about your cravings.
*. Go online for support
Join an online stop-smoking program. Or read a quitter's blog and post encouraging thoughts for someone else who might be struggling with tobacco cravings. Learn from how others have handled their tobacco cravings.
*. Remind yourself of the benefits
Write down or say out loud the reasons you want to resist tobacco cravings. These might include:
Feeling betterGetting healthierSparing your loved ones from secondhand smokeSaving money
Remember, trying something to beat the urge is always better than doing nothing. And each time you resist a tobacco craving, you're one step closer to being totally tobacco-free.
Good luck
Answered2019-09-28 02:40:04
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