When you stop smoking, you will probably experience your first craving within an hour or two, with subsequent cravings occurring fairly regularly over the next several weeks. It is important to understand that these cravings are not just in your head--a craving can generate significant physiological changes, causing your blood pressure and heart rate to rise.
Fortunately, cravings are relatively short-lived, with each one lasting only a few minutes at a time. If you can take each craving as it comes and do whatever you can until the moment passes, you will be that much closer to being smoke-free.
Step 1
Eat several small meals throughout the day. According to the American Cancer Society, eating frequently will keep your blood sugar levels stable and help ease your cravings.
Step 2
Chew on foods such as carrots, apples, celery, gum or hard candy. Keeping your mouth occupied may help cravings.
Step 3
Take a walk, go for a swim or ride a bike. Just 30 minutes of exercise can help reduce tobacco cravings, according to the Mayo Clinic.
Step 4
Take ten deep breaths through your nose and release through your mouth. According to the National Cancer Institute, this may help reduce cravings.
Step 5
Change your routine. Stay away from the places, people and things you associate with smoking. If you used to have a cigarette with your morning coffee, make yourself a smoothie and go for a walk instead.
Step 6
Use a nicotine replacement product such as a nasal spray, gum, patch or lozenge. These products ease cravings by introducing small amounts of nicotine into your body.
Step 7
Clean your refrigerator, knit a sweater, write in your journal or rake leaves--choose a project or activity that requires you to use your hands.
Step 8
Call a friend for support. Ask your friend to stay on the phone until your craving passes.
Step 9
Write down your reasons for quitting. Keep this list handy at all times. When you have a craving, pull out this list and read it over.
Step 10
Pick up a pen or other small object when a craving hits. Distract your hands until you feel more in control.
Tips and Warnings
- If you previously used cigarettes to deal with stress, you will need to discover new ways to cope with your feelings. You may find it helpful to practice yoga, stretching or deep breathing to manage stress. If you do slip up and give in to your cravings, don't throw in the towel. Forgive yourself and start again.
- Don't give in to your cravings and have "just one." For most people this is not an effective strategy and will just make quitting more difficult. This article is intended as a general guideline for reducing cravings associated with quitting smoking and should not replace the advice of a doctor or qualified medical professional. Consult a doctor before starting any exercise program to ease nicotine cravings or before using any nicotine replacement products.
References
- American Cancer Society: Quitting Smoking: Help for Cravings and Tough Situations
- National Cancer Institute: Quitting Tobacco: Handling Cravings ... Without Smoking
- Mayo Clinic: Quit Smoking: 10 Ways to Ride Out Tobacco Cravings
- Centers for Disease Control and Prevention: Smoking and Tobacco Use: Quit Tips
- Smokefree.gov: Quit Guide
