Quitting smoking: ten approaches to resist tobacco cravings

Tobacco cravings can have on you down when you happen to be striving to stop. Use these suggestions to lower and resist cravings.

By Mayo Clinic Workers

For most tobacco users, tobacco cravings or urges to smoke can be impressive. But you happen to be not at the mercy of these cravings.

When an urge to use tobacco strikes, try to remember that although it may perhaps be extreme, it will probably move in 5 to ten minutes regardless of whether or not you smoke a cigarette or get a dip of chewing tobacco. Just about every time you resist a tobacco craving, you happen to be one particular stage nearer to stopping tobacco use for good.

Here are ten approaches to help you resist the urge to smoke or use tobacco when a tobacco craving strikes.

one.Try nicotine replacement therapy

Talk to your medical professional about nicotine replacement therapy. The selections consist of:

  • Prescription nicotine in a nasal spray or inhaler
  • About-the-counter nicotine patches, gum and lozenges
  • Prescription non-nicotine end-smoking medications these as bupropion (Zyban) and varenicline (Chantix)

Limited-acting nicotine replacement therapies — these as nicotine gum, lozenges, nasal sprays or inhalers — can help you get over extreme cravings. These shorter-acting therapies are typically risk-free to use in mixture with extensive-acting nicotine patches or one particular of the non-nicotine medications.

Digital cigarettes have had a great deal of focus just lately as an choice to smoking classic cigarettes. On the other hand, additional research are required to establish the efficiency of digital cigarettes for smoking cessation and the extensive-term protection of these gadgets.

2.Keep away from triggers

Urges for tobacco are possible to be strongest in the circumstances in which you smoked or chewed tobacco most usually, these as at functions or bars, or when experience stressed or sipping espresso. Determine your set off circumstances and have a plan in place to keep away from them solely or get as a result of them with out employing tobacco.

Don’t established by yourself up for a smoking relapse. If you generally smoked when you talked on the cell phone, for instance, hold a pen and paper close by to occupy by yourself with doodling rather than smoking.

3.Hold off

If you really feel like you happen to be likely to give in to your tobacco craving, inform by yourself that you ought to to start with wait around ten additional minutes — and then do anything to distract by yourself for that time period of time. Try likely to a public, smoke-free zone. These uncomplicated methods may perhaps be more than enough to derail your tobacco craving.

4.Chew on it

Give your mouth anything to do to battle a tobacco craving. Chew on sugarless gum or really hard candy, or munch on uncooked carrots, celery, nuts or sunflower seeds — anything crunchy and gratifying.

five.Don’t have ‘just one’

You could be tempted to have just one particular cigarette to satisfy a tobacco craving. But never idiot by yourself into believing that you can end there. More usually than not, getting just one particular leads to another— and you may perhaps end up employing tobacco yet again.

six.Get physical

Bodily exercise can help distract you from tobacco cravings and lower their depth. Even shorter burst of physical exercise — these as jogging up and down the stairs a couple of instances — can make a tobacco craving go absent. Get out for a walk or jog.

If you happen to be stuck at property or the office, attempt squats, deep knee bends, pushups, jogging in place, or strolling up and down a established of stairs. If physical exercise isn’t going to interest you, attempt prayer, needlework, woodwork or journaling. Or do chores for distraction, these as vacuuming or filing paperwork.

7.Exercise rest tactics

Cigarette smoking may perhaps have been your way to offer with tension. Resisting a tobacco craving can by itself be annoying. Take the edge off tension by working towards rest tactics, these as deep-breathing exercises, muscle rest, yoga, visualization, therapeutic massage or listening to calming audio.

eight.Simply call for reinforcements

Contact foundation with a loved ones member, friend or support group member for help in your energy to resist a tobacco craving. Chat on the cell phone, go for a walk jointly, share a couple of laughs, or get jointly to commiserate about your cravings. A free phone stop line — 800-Stop-NOW (800-784-8669) — offers support and counseling

nine.Go on the net for support

Be a part of an on the net end-smoking program. Or study a quitter’s website and submit encouraging ideas for an individual else who could be struggling with tobacco cravings. Study from how others have dealt with their tobacco cravings.

ten.Remind by yourself of the rewards

Publish down or say out loud the good reasons you want to end smoking and resist tobacco cravings. These could consist of:

  • Emotion improved
  • Getting healthier
  • Sparing your cherished kinds from secondhand smoke
  • Saving revenue

Try to remember, striving anything to defeat the urge is normally improved than performing practically nothing. And just about every time you resist a tobacco craving, you happen to be one particular stage nearer to becoming thoroughly tobacco-free.