Tobacco cravings can wear you down when you are trying to quit smoking. For many tobacco smokers, tobacco cravings and urges to smoke can be so powerful. But you are not at the mercy of these cravings.
When you have the urge to smoke cigarettes, always remember that although it may be intense, it will likely pass within 5 to 10 minutes whether or not you smoke a cigarette or maybe take a dip of chewing raw tobacco. Every time you resist the urge to smoke cigarettes, you are one step closer to quitting smoking cigarette for good.
These are 10 ways to help you resist the urge to smoke or use tobacco when a tobacco craving comes around.
10 ways to resist the urge to smoke tobacco
1. Try nicotine replacement therapy
Ask your doctor about nicotine replacement therapy. The options include:
- Prescription of nicotine in a nasal spray or inhaler
- Over-the-counter nicotine, gum. patches and lozenges
- Non-nicotine stop-smoking prescription medications such as bupropion (Zyban) and varenicline (Chantix)
Short-acting nicotine replacement therapies — such as nicotine gum, lozenges, nasal sprays or inhalers — can help you overcome intense urges. These short-acting therapies are totally safe to utilize in combination with long-acting nicotine patches or one of the non-nicotine medications.
Electronic cigarettes i now popular as an alternative to smoking traditional cigarettes. However, more studies are wanted to determine the effectiveness of electronic cigarettes for smoking cessation and the long-term safety of these electronic devices.
2. Avoid the triggers
Urges for tobacco are likely to be strongest in the situations where you smoked or chewed tobacco almost all the time, such as at parties or bars, or while feeling stressed or drinking coffee. Identify your own trigger situations and have a plan in place to avoid them entirely or get through them without using tobacco.
Don’t set yourself up for a smoking relapse. If you usually smoked while you make on the phone, for instance, keep a pencil and notepad nearby to occupy yourself with doodling rather than smoking tobacco.
3. Distract yourself
If you feel like you’re going to give in to your tobacco craving, tell yourself that you must first wait 10 more minutes — and then do any other thing to distract yourself for that duration of time. Try going to a public, smoke-free zone. These simple tricks may be enough to derail your tobacco urges.
4. Chew on it
Engage your mouth with something so that you can fight tobacco craving. Chewing sugarless gum or hard candy is advisable, or munch on raw carrots, celery, nuts or sunflower seeds or something crunchy, healthy and satisfying.
5. Don’t have ‘just one’
You might be tempted to have just one cigarette to satisfy a smoking urge. But don’t fool yourself into believing that you can practically stop there. More often than not, having just one leads to another and you may end up using cigarettes again.
6. Get physical
Physical activity can help distract you from tobacco urges and reduce their intensity. Even short burst of physical activity, such as running up and down the stairs a few minutes can make a tobacco craving go away. Go out for a walk or jog.
If you are always grounded at home or in the office, try squatting, deep knee bends, push-ups, running in place, or walking up and down a set of stairs. If physical activity doesn’t interest you, try prayer, needlework, woodwork or journalism. Or do some chores for distraction, such as vacuuming or laundry.
7. Practice relaxation techniques
Smoking may have been your way to cope with stress. Resisting a tobacco craving can itself turn stressful. Take the edge off stress by practicing relaxation techniques, such as deep-breathing exercises, muscle relaxation, yoga, visualization, massage or listening to calming songs.
8. Call for reinforcements
Connect with a family member, friends or support group members 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 express own your cravings toward tobacco.
9. Go online for support
Join an online stop-smoking program. Or read a tobacco quitter’s blog posts and post your own encouraging thoughts for someone else that might be struggling with tobacco cravings. Learn from how other people have handled their tobacco cravings overtime.
10. Remind yourself of the benefits
Jot down or say out loud the main reasons you want to quit smoking and resist tobacco cravings. These might include:
- Feeling better
- Getting healthier
- Sparing your loved ones from secondhand smoke
- Saving money
Remember, trying anything to beat the urge is always very better than doing nothing. And each time you resist the craving for tobacco, you are one step closer to being totally tobacco-free for the rest of your life.
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