Quitting smoking:  Ways to resist tobacco cravings

Tobacco cravings can wear you down when you’re trying to quit smoking or chewing tobacco.  

For most tobacco users, tobacco cravings or urges to smoke can be powerful.  When an urge to use tobacco strikes, remember that although it may be intense, it will be short-lived, and it probably will pass within a few minutes whether or not you smoke a cigarette or take a dip of chewing tobacco. But it can be difficult but definitely not impossible.

So here are  ways to help you resist the urge to smoke or use tobacco when a tobacco craving strikes, no matter where you are:

  1. 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 and then do something to distract yourself for that period of time. This simple trick may be enough to derail your tobacco craving. Repeat as often as needed.
  2. 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 at just one. More often than not, having just one leads to another, then another — and you may wind up using tobacco again.
  3. Avoid triggers. Urges for tobacco are likely to be strongest in the situations where you smoked or chewed tobacco most often, such as at parties or bars, in the car or while watching television. Identify your trigger situations and have a plan in place so that you can avoid them entirely or get through them without using tobacco
  4. Get physical. Physical activity can help distract you from tobacco cravings and reduce the intensity of cravings. Just 30 minutes of moderate physical activity can make a tobacco craving go away. Get out for a walk or jog. If you’re stuck at home or the office, try deep knee bends, push-ups, running in place, or walking up and down a set of stairs a few times. If physical activity doesn’t interest you, try prayer, needlework or woodwork .Or do chores for distraction, such as vacuuming or filing paperwork.
  5. Practice relaxation techniques. In the past, smoking may have been your way to deal with stress. Trying to resist a tobacco craving can itself be stressful. Take the edge off stress by practicing relaxation techniques like deep-breathing exercises, muscle relaxation, yoga, visualization, hypnosis and massage.
  6. Call reinforcements. Touch base with a family member, friend or support group member for moral support as you struggle to resist a tobacco craving. Chat on the phone, go for a walk together or simply share a few laughs .
  7. Remember the benefits of quitting. Write down or say out loud the reasons you want to stop smoking and resist tobacco cravings. These might include feeling better, getting healthier, sparing your loved ones from second hand smoke or saving money
  8. Go online. 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.
  9. 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.

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.

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