Quitting smoking: 10 ways to resist tobacco cravings
Quitting smoking: 10 ways to resist tobacco cravings
Tobacco cravings can be worn when you are trying to quit. Use these tips to reduce and resist cravings.
Posted by Mayo Clinic Staff
For most tobacco users, tobacco cravings or smoke can be powerful stimulants. But you are not subject to these desires.
When the sting of using tobacco strikes, remember that although it may be severe, it will probably pass within five to 10 minutes whether you smoke cigarettes or not, or take a dip in chewing tobacco. Every time you resist the tobacco ambition, you are one step closer to ending tobacco use for good.
Here are 10 ways to help you resist the urge to smoke or use tobacco with an appetite based tobacco.
1. Try a replacement therapy
Please ask your doctor about your health care. Settings include:
- Prescription dose in nasal spray or inhaler
- Over-the-contro nicotine patches, gums and lozenges
- Prescription non-nicotine stop-smoking medications such as bupropion (Zyban) and varenicline (Chantix)
Short-acting nicotine replacement therapies — such as nicotine gum, paste, nasal sprays, or inhalers — can help you overcome severe cravings. These short-lived active therapies are generally safe to use in combination with long-term nicotine patches or any of the non-nicotine drugs.
Electronic cigarettes have had a lot of attention lately as an alternative to smoking traditional cigarettes. More studies are still needed to determine the effectiveness of electronic cigarettes for smoking cessation and the long-term safety of these devices.
2. avoid triggers
Tobacco stickers are likely to be the strongest in situations in which tobacco is smoked or chewed frequently, such as in parties or bars, or feeling stressed or sip coffee. Review your trigger conditions and have a plan in place to avoid using them or without using tobacco.
Don’t let yourself slip back into smoking. If you’re accustomed to smoke when you talk on the phone, for example, keep your pen and paper close to you, so that you can catch your seizures rather than smoking.
If you feel like you’re wanting to put in your tobacco, tell yourself to wait more than 10 minutes first — then something to distract you at that time. Try to go to the public zone, smoke free. These jobs are simple enough to derail your tobacco cravings.
4. Chew on it
Give your mouth something to do when you want to fight tobacco. Chew on sugarless gum or hard candy, or raw carrots, celery, walnuts or sunflower seeds — something crunchy and satisfying.
5. You don’t have to ‘just’
Maybe he was tempted to have only one cigarette to satisfy the tobacco aspiration. But lest you think you are a fool, you can stay there. More often than not, he leads one way to another – and again using tobacco.
6. Get physical
Physical activity can help distract you from tobacco cravings and reduce their intensity. Even short-lived physical activity — such as running up and down stairs several times — can cause a craving for tobacco to go away. Get out for a walk or jog.
If you’re stuck in a home or office, try squats, knee-high bends, pushups, running in one place, or walking up and down the stairs. If physical activity doesn’t interest you, try style, embroidery, wood work or newspapers. Or chores of distraction, such as empty papers or filings.
7. Relaxation Skills Practice
Each lake was a lot of fun. Resisting tobacco cravings can be very stressful. Get stress on your lips by practicing relaxation techniques, such as deep breathing exercises, muscle relaxation, yoga, visualization, massages or listening to calm music.
8. Call for help
Touch base with a family member, friend or member of a support group to help in your efforts to resist the tobacco ambition. Talk on the phone, walk at the same time, share a few smiles, or at the same time have pity on your desires. Quit a free phone line – 800-LIB-NOW (800-784-8669) – provides support and advice
9. Go online to help
Join an online stop-smoking program. Or write a style quitter and write encouraging thoughts for someone who may be struggling with tobacco cravings. Learn how others treated their tobacco cravings.
10. Remind yourself of the benefits
Write or say out loud the reasons you want to stop smoking and resist tobacco cravings. These could include:
- feeling better
- Getting healthier
- Spare loved ones from secondhand smoke
- Money saving
Remember, trying to beat the urge is always better than doing nothing. And each time you resist tobacco cravings, you are one step closer to tobacco-free.
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May 05, 2020
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