Many tobacco users have severe cravings. You can resist these cravings.
Even if you have a strong urge to smoke or chew tobacco, it will usually disappear within 5 to 10 minutes. Each time you resist a tobacco need, you're closer to quitting.
There are 6 techniques to resist smoking or using tobacco when you crave it.
1. Try Nicotine replacement treatment
Consult your doctor about nicotine replacement therapy. Choices include:
- Nasal spray or inhaler nicotine prescription
- Prescription-free nicotine patches, gum, and lozenges
- Prescription non-nicotine stop-smoking medications including bupropion (Wellbutrin SR, XL) and varenicline
Nicotine chew, lozenges, nasal sprays, and inhalers can reduce cravings. Short-acting therapy can be used safely alongside long-acting nicotine patches or non-nicotine stop-smoking medications.
Recently, e-cigarettes have gained popularity as a cigarette alternative. But e-cigarettes aren't safer or more successful than nicotine-replacement drugs at helping smokers quit.
2. Avoid triggers
Smoking or chewing tobacco during parties, bars, or while agitated or drinking coffee may trigger your highest tobacco impulses. Find your triggers and devise a way to overcome them without tobacco.
Save yourself from smoking relapse. Keep a pen and paper nearby to doodle instead of smoking while on the phone.
3. Delay
Tell yourself to wait 10 minutes before giving in to your tobacco addiction. Do something to pass the time. Visit a public smoke-free zone. These simple methods may help you quit smoking.
4. Chew it.
Give your mouth something to do to avoid tobacco. Try sugar-free gum or hard candy. Raw carrots, almonds, or sunflower seeds are crunchy and flavourful.
5. Say no to ‘only one'
You may want one cigarette to satisfy a tobacco appetite. Don't assume you can stop there. Having one usually leads to many. And you may smoke again.
6. Exercise
Exercise helps reduce tobacco cravings. Running up and down the stairs a few times can satisfy a tobacco appetite. Take a walk or run.
Try squats, deep knee bends, pushups, sprinting in place, or stair climbing at home or work. If you don't like exercise, try praying, needlework, woodworking, or journaling. Try cleaning or filing documents to distract yourself.