The first step in avoiding triggers is to identify what your triggers are. [4] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Think about when you most often smoke, and compare that place/scenario with your frequency of cravings between cigarettes. If you absolutely cannot avoid your biggest triggers, have a plan in place to avoid smoking on “off” days. Give yourself permission to leave early if necessary, and arm yourself with distractions to keep you from smoking. [5] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
Identify what activities suppress your cravings most effectively. Do you feel the need to put something in your mouth, hold something in your hand, or some combination of the two?[7] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source If you crave the oral fixation that comes with smoking, try chewing gum or sucking on a hard candy or lozenge. Some smokers also find it very satisfying to chew on something crunchy, like sunflower seeds, to help stave off a nicotine craving. [8] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source If you find yourself craving something to do with your hands, try carrying a pen and paper around. You can twirl the pen between your fingers, or doodle/draw to help distract you from the cravings. [9] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source If you feel you need both the hand occupation and oral fixation, try carrying around a bundle of toothpicks/tea tree sticks, straws, or lollipops. Many former smokers (and current smokers who cannot smoke, for example while at work) turn to toothpicks, straws, and lollipops as a means of satisfying both the behavioral and oral components of cigarette cravings. [10] X Trustworthy Source American Cancer Society Nonprofit devoted to promoting cancer research, education, and support Go to source
If you absolutely must give in to your craving, then you may want to subtract that cigarette from a day you were planning to allow yourself to smoke later in the week. For example, if you’re too stressed out on a Wednesday at work and you give in to your craving, then skip the situations or groups of friends who would trigger a craving on Friday or Saturday. That way you’re still keeping yourself below a weekly minimum.
In deep breathing, the goal is to breathe from your diaphragm (below your rib cage) to produce a slow, steady, deep inhalation and exhalation. [13] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Meditation is used to calm the mind and focus attention away from stressful thoughts and feelings. Most people who meditate begin by focusing on their breath, taking slow and deep breaths in and out. Some practitioners also use a repeated word or phrase (called a mantra) or practice visualization to imagine a place or time that is peaceful and serene. [14] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Progressive muscle relaxation involves tensing and subsequently relaxing each group of muscles progressively, from one end of the body to the other. This can help alleviate muscle tension and quell stressful or anxious thoughts and feelings. [15] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Yoga combines stretches and postures with controlled, meditative breathing to help relax the mind and body. [16] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
Nicotine replacement patches, nicotine gum, and nicotine lozenges are all common NRT products that have been shown to be effective in treating nicotine cravings. [21] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Stronger NRT products are available with a doctor’s prescription. These include medications, such as bupropion (Zyban) and varenicline (Chantix). [22] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Unlike over-the-counter NRT products, these prescription medications are best used on their own, rather than in combination with other products, unless your doctor gives you express approval to combine NRT products. Talk to your doctor if you think prescription-strength NRT products may be right for you.
Find online support groups by searching online for smoke cessation support groups. Many long-term members have gone through what you’re going through, and can likely offer support or advice on how to manage your cravings. [24] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
While e-cigarettes are not necessarily safe, they do allow smokers to avoid inhaling actual smoke while managing (and, ideally, reducing) the amount of nicotine being consumed on a day-to-day basis. [26] X Research source
Try reinforcing your own imposed limit by only carrying one or two single cigarettes on you at any given time. You can store it in a hard-box cigarette pack that is otherwise empty, or purchase a small metal cigarette case. An even better strategy would be to avoid bringing cigarettes with you when you leave the house on “off” days. That way, if you do submit to your cravings, you know you’ll only be able to smoke a cigarette if someone is willing to give you one of theirs.
Smoking is known to cause cancer, as well as strokes, coronary heart disease, blood clots, and chronic obstructive pulmonary disease (COPD). It has also been shown to harm virtually every organ in the body. [31] X Trustworthy Source Centers for Disease Control and Prevention Main public health institute for the US, run by the Dept. of Health and Human Services Go to source Smoking is highly addictive. Many people recognize the harmful effects smoking causes on the body, but are incapable of quitting. [32] X Trustworthy Source American Cancer Society Nonprofit devoted to promoting cancer research, education, and support Go to source
Studies have shown that even beginner smokers experience a drastic reduction in the number of days they can go through without experiencing cravings, which suggests that even casual/social smoking is often the beginning of full-fledged addiction. [34] X Research source
Have you ever tried to quit but could not?[35] X Research source Do you find yourself smoking because it is difficult to quit?[36] X Research source Do you now or have you ever felt like you were addicted to tobacco/nicotine?[37] X Research source Do you ever experience strong, irresistible cravings to smoke?[38] X Research source Have you ever felt that you desperately needed a cigarette?[39] X Research source Do you find it difficult to refrain from smoking in places or situations where you know you’re not supposed to smoke?[40] X Research source When you haven’t smoked for a few days, do you find it difficult to concentrate?[41] X Research source After not smoking for a while, do you feel more irritable?[42] X Research source After not smoking for a while, do you feel an urgent need to smoke?[43] X Research source When you haven’t smoked for a few days, do you ever feel nervous, restless, or anxious?[44] X Research source
