Tobacco cravings or smoking desires can be intense for the majority of tobacco users. You can, however, resist these desires.
When you have a strong desire to use tobacco, remember that whether you light a cigarette or take a dip of chewing tobacco, the desire will likely vanish within 5 to 10 minutes. Every time you resist a cigarette need; you get one step closer to quitting smoking for good.
Try nicotine replacement therapy
Find your reason
Lean on your loved ones
Take a deep breath
Eat a healthy snack
Find online support
Avoid alcohol & other triggers
Ask your healthcare provider about nicotine replacement therapy. Nicotine gum, lozenges, nasal sprays, and inhalers are examples of short-acting nicotine replacement therapies that can help you overcome intense cravings. These short-acting therapies are usually safe to use in conjunction with long-acting nicotine patches or a non-nicotine stop-smoking medication.
Electronic cigarettes (e-cigarettes) have recently gained popularity as a substitute for smoking regular cigarettes. However, e-cigarettes have not been shown to be either safer or more effective than nicotine replacement therapy in helping individuals quit smoking.
Tobacco cravings are most likely to be stronger in areas where you smoked or chewed tobacco the most, such as at parties or bars, or while you were worried or sipping coffee. Determine your triggers and devise a strategy to avoid or overcome them without using cigarettes.
Don’t put yourself in a position to relapse. If you used to smoke while talking on the phone, for example, keep a pen and paper nearby to keep you occupied with doodling rather than smoking.
To get motivated, you must have a compelling, personal motive to quit. It could be to keep your family safe from second-hand smoke. Or reduce your chances of developing lung cancer, heart disease, or other diseases. Alternatively, to appear and feel younger. Choose a compelling cause that outweighs the desire to light up.
Inform your friends, family, and any people close to you that you are attempting to quit smoking. They can motivate you to continue, especially when you’re tempted to give up. You can also chat with a counsellor or join a support group. Behavioural therapy is a sort of counselling that assists you in developing and implementing quit-smoking techniques. Even a few sessions may be beneficial.
One of the unconscious functions that we take for granted is breathing. However, taking a few minutes to manage the rate and method of your breathing, inhaling and exhaling mindfully, can become a powerful tool to help you conquer cravings.
Yoga pranayama is a type of mind-body therapy in which you focus on the feeling of breathing while controlling the pace of your inhalations and exhalations. Doing this for five minutes has a meditative impact as well as leaving you feeling calmer and more rejuvenated.
When blood sugar levels fall, the desire to smoke becomes stronger than ever.
It can be difficult to tell the difference between a sugar craving and a tobacco want at times.
If you feel the temptation to smoke, reach for a healthy snack such as a piece of fruit, a cup of yoghurt, or a tablespoon of peanut butter on a couple of saltines.
Avoid baked goods, chips, and candy bars, which are frequently heavy in saturated fats, high-fructose corn syrup, or processed carbs. These snacks might cause blood sugar fluctuations and exacerbate cravings.
If you can’t get away from your desk but are near a computer, you can read about how others dealt with and survived nicotine withdrawal in the early days of quitting on a variety of smoking cessation sites. If there is something specific you wish to discuss, you can even post a message. If you ask, you’ll be astonished at how many individuals are willing to help.
Knowing that someone else has gone through the same things you have and has succeeded in breaking the habit may be just what you need to get past the urge.
Take a few moments to think about all of the things in your life for which you are grateful. It’s a simple yet effective approach to get yourself out of a rut and re-energize your motivation.
When you drink, it is more difficult to maintain your no-smoking aim. So, when you initially quit, attempt to minimise your alcohol consumption. Similarly, if you frequently smoke while drinking coffee, try switching to tea for a few weeks. If you normally smoke after meals, try something else, such as brushing your teeth, going for a stroll, texting a buddy, or chewing gum.
Being physically active can help to reduce nicotine cravings and alleviate some withdrawal symptoms. Instead of reaching for a cigarette, put on your inline skates or jogging sneakers. Mild activity, such as walking your dog or removing weeds in the garden, is beneficial. The calories you burn will also keep you from gaining weight while you quit smoking.