For many individuals who are trying to quit tobacco, smoking urges or tobacco cravings can be strong and difficult to resist and reduce.
When you sense a sudden desire for tobacco, it is important to note that it will likely go by within 5-10 minutes regardless of whether you chew tobacco or smoke a cigarette.
Whenever you resist these urges, no matter how little each time that passed by, is one step closer to your path to stop smoking. Here are the 10 ways how to quit smoking.
1. Avoid triggers
Your urges are probably strongest in the locations where you chewed tobacco or smoked frequently, such as at bars or parties, when having coffee, or on occasions when you feel stressed.
Find your triggers and create a plan on how you can avoid them or overcome them without smoking or using tobacco. Avoid having a smoking relapse and try to find or do something else to keep you busy and divert you from smoking.
2. Get physical
Another great way to distract you from your cravings is doing physical activities. Short bursts and easy activities like sporadically running up and down the stairs can make your desires go away. You can also go out for a jog or walk.
If you are in an office or at home, try pushups, squats, running in place, knee bends, dancing, and other aerobic exercises. If you don’t like to get physical, you can try journaling, sewing, learning a new hobby, or meditating. Chores such as filing papers or cleaning are also a great distraction.
3. Give nicotine replacement therapy a try
For nicotine replacement therapy, you can ask or seek advice from your health care provider for it has several options which include:
● Nicotine lozenges, gum, pouches, and patches which you can purchase without prescription
● Prescription nicotine in an inhaler or nasal spray
● Prescription drugs that can help you quit smoking such as varenicline and bupropion
Nicotine lozenges, pouches, inhalers, nasal sprays, and gums can help you get through intense cravings. These kinds of short-acting therapies are generally safe to use. Nioo Labs is a leading global manufacturer of CBD and nicotine products. They offer tobacco-free nicotine pouches, lozenges, and herbal heat sticks in a variety of flavors which not only taste great but also make your smoke-free journey natural, bearable, and enjoyable.
If you ever feel like you’re going to submit to your cravings, convince yourself to wait or do something to distract yourself for at least 10 minutes. Not only is this a simple trick but also a necessary one as it can be enough to overtake your tobacco cravings.
5. Try relaxation techniques
To deal with stress, smoking may have been one of your ways. Fighting your cravings can also be stressful as you go through this course. Relaxation techniques and activities such as visualization, deep breathing, listening to calming music, or yoga can help you deal with both stress and smoking urges.
6. Never ever give in
Resisting the temptation of having even just one cigarette is hard but don’t delude yourself into believing that you can stop with just one. More often than not, enjoying just one can lead to another and even more which can end you up smoking again.
7. Chew something
Another method to counter your cravings is to give your mouth something to chew on such as hard candy or gum. You can also munch on something tasty and crunchy like nuts, sunflower seeds, or raw carrots.
8. Seek online support
There are countless online support programs for individuals that are trying to quit smoking. You can also read through a quitter’s post or blogs to be encouraged, gain ideas, and learn how they deal with their struggles and cravings.
9. Remember the benefits
Say out loud or write down your reasons for quitting smoking. Each person has different reasons but the most common ones are for you to feel better, be healthier, save money, or spare your loved ones, family, and friends from secondhand smoke. Reminding yourself of these reasons and benefits can boost your confidence and encourage you to prevent your smoking urges.
10. Call for reinforcement
Have your support group, family, and friends aid in your effort to quit smoking. You can call or chat with your friends, spend time with your family, or meet your group and support each other. Another helpful way is through counseling. 800-784-8669 (800-QUIT NOW) is a quitline that provides support and free coaching for those who are thing about or in the process of quitting smoking