Maybe you have tried quitting smoking multiple times, determined that each attempt would be your last. But then as the days progressed, your cravings became more than you could handle and you caved, lighting yet another cigarette. This does not mean you are a failure; it doesn't even mean you don't have the will to quit. It means that nicotine is a drug that controls both your mind and body. There are ways to beat this addiction. You simply need to prepare yourself in advance for what is to come and have a plan in place to defeat the cravings as they arise.
Step 1
Know what to expect. According to the National Cancer Institute, your cravings will begin approximately two hours after you have finished your last cigarette. They peak, or become their worst, within the first week, and can last for several weeks. The good news is that they begin to lessen the longer you remain smoke-free. And according to Quit Smoking Stop, each craving will only last for three to five minutes; if you can make it for that short period of time, you are one step closer to quitting permanently.
Step 2
Recognize rationalizations. According to the American Cancer Society, a rationalization is a "mistaken thought that seems to make sense at the time...it can serve as a way to justify smoking." Examples of these are "I will quit tomorrow," "I will have just one to get me through today," or "Grandma smoked her whole life and lived to be 100." Recognize these thoughts, write them down when you have them and read them over to yourself. When you see them as a way for your mind to trick you back into smoking, it will become easier to resist these thoughts, and thus resisting the craving.
Step 3
Make a list of distractions. You will need a list of activities you can participate in to help distract your mind once a rationalization occurs. This takes your thoughts off smoking and redirects it to something positive. The activities you choose will differ from those others may choose, simply because they should be based on your likes and dislikes. Some examples to get you started include taking a walk, playing a game with your kids, going shopping or playing basketball with your friends.
Step 4
Try deep breathing. According to the National Cancer Institute, this technique may be helpful when a craving strikes. It can help relax you and take the stress out of the craving. To do, breathe in slowly through your nose and exhale slowly through your mouth. Repeat this 10 times or until the craving has passed.
Step 5
Remind yourself why you quit. According to Quit Smoking Stop, making a list of reasons for quitting and then looking at it when cravings strike may give you enough strength to battle your cravings as they arise. Knowing you are quitting because you want an extra 10 or 20 years with your kids could be the motivation that gets you through.
Step 6
Try smoking-cessation products. If you feel you are having an extremely difficult time with your cravings, so much so that you may begin smoking again, talk to your doctor about products or medications to help with your cravings. Some non-prescription aids include the nicotine patch and gum; these help by releasing low doses of dopamine in your brain, just as nicotine would. There are also prescription medications such as Chantix. This works the same way as the patch and gum; the difference is that it also blocks the nicotine receptors in your brain. All of these products help reduce your cravings to some degree; however, you should combine their use with some of the above-mentioned techniques to ensure your success.
Things You'll Need
- Rationalization list
- List of activities
- Deep breathing
- List of reasons to quit
- Smoking cessation products
