Quit smoking: 10 ways to resist tobacco cravings
1Try nicotine replacement therapy
Ask your doctor about nicotine replacement therapy. Options include
Prescription nicotine in the form of a nasal spray or inhaler
Patches, gum, and lozenges that contain nicotine and are available without a prescription
Over-the-counter smoking cessation medications such as bupropion (Wellbutrin SR, Wellbutrin XL, others) and varenicline
Short-acting nicotine replacement therapies — such as nicotine-containing gum, lozenges, nasal sprays or inhalers — can help you cope with the urge to smoke. These short-acting treatments are usually safe to use alongside long-acting nicotine patches or a smoking cessation drug
E-cigarettes have received a lot of attention recently as an alternative to smoking traditional cigarettes. However, e-cigarettes have not been proven to be safer or more effective than nicotine replacements in helping to quit smoking
2Avoid triggers
The craving for tobacco is stronger in places where you are used to smoking or chewing tobacco the most, such as at parties or cafes, or at times when you feel stressed or while drinking coffee. Therefore, you must discover these triggers, and develop a plan to avoid them or confront them while avoiding tobacco use.
Don't put yourself in a place or situation where you relapse and return to smoking. For example, if you usually smoke while talking on the phone, keep a pen and paper nearby to keep yourself busy drawing instead of smoking
3. Delay
If you feel like you're going to give in to the urge to smoke tobacco, tell yourself that you should hold off smoking for 10 minutes. Then do something to distract yourself during this time. Try to go to a public place where smoking is prohibited. These simple tricks may be enough to overcome tobacco cravings.
4. Distract yourself by chewing
Have something in your mouth to chew to combat tobacco cravings. Chew sugarless gum or hard candy. Or eat raw carrots, nuts, or sunflower seeds - anything crunchy and delicious
5. Don't say, "It's just one cigarette."
You may smoke just one cigarette to satisfy your tobacco craving. Do not deceive yourself and think that you will quit smoking this way. Most of the time, smoking one cigarette will lead to smoking the next. You may end up smoking again.
6. Do physical activities
Physical activity can help distract you from tobacco cravings. Even short bursts of activity, such as running up and down the stairs several times, may suppress tobacco cravings. Go out for a walk or run
If you're at home or the office, try squats, deep knee bends, push-ups, jogging in place, or walking up and down a flight of stairs a few times. If physical activities aren't your thing, try praying, knitting, woodworking, or writing in a journal. Or you can do household chores to distract yourself, such as cleaning or organizing files
7. Try relaxation techniques
Smoking may be your way of dealing with stress. But resisting the urge to use tobacco itself can be stressful. You can relieve stress by practicing relaxation techniques such as deep breathing exercises, muscle relaxation, yoga, visualization, massage or listening to soothing music
8. Request for reinforcements
Contact a family member, friend or support group member to help you overcome tobacco cravings. Talk to that person on the phone, go for a walk, and share jokes or support. Moral guidance can also be used for this purpose. The toll-free smoking cessation line 800-QUIT-NOW (800-784-8669) provides emotional support and guidance
9. You can receive support online
Join an online program to quit smoking. Or read our quit smoking blog and post encouraging thoughts for others trying to overcome tobacco cravings. Learn how others deal with tobacco cravings.
10. Keep the benefits of quitting smoking in mind
Write down or repeat out loud the reasons you want to stop smoking and resist the urge to smoke tobacco. These reasons may include the following:
Improved mood
Enjoy better health
Protecting loved ones around you from passive smoking
Saving Money
Keep in mind that trying to overcome the urge to smoke tobacco is better than giving up. Every time you resist the urge to smoke tobacco, you get one step closer to quitting smoking for good
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