10 techniques to avoid cigarette cravings while quitting smoking

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Nicotine withdrawal may be difficult because of the constant battle against cravings. Use these suggestions to help you lessen and avoid cravings.

Tobacco cravings or smoking desires may be intense for the majority of tobacco users. You can, however, resist these desires.

When you have a strong desire to use tobacco, remember that whether you light a cigarette or take a dip of chewing tobacco, the desire will likely vanish within 5 to 10 minutes.  Every time you fight a cigarette need, you go one step closer to quitting smoking for good.

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Here are some strategies to help you fight the impulse to smoke or use tobacco when it hits.


  1. Experiment with nicotine replacement treatment.

  • Inquire with your doctor about nicotine replacement treatment. Among the alternatives are:
  • Prescription nicotine inhaler or nasal spray
  • Nicotine patches, gum, and lozenges may be purchased without a prescription.

Non-nicotine prescription smoking cessation medications such as bupropion (Wellbutrin SR, Wellbutrin XL, and others) and varenicline

Nicotine gum, lozenges, nasal sprays, and inhalers are examples of short-acting nicotine replacement treatments that may help you overcome strong cravings. These short-acting treatments are typically safe to use in conjunction with long-acting nicotine patches or a non-nicotine stop-smoking medication.


Electronic cigarettes (e-cigarettes) have lately gained popularity as a substitute for smoking regular cigarettes. However, e-cigarettes have not been shown to be either safer or more successful than nicotine replacement therapy in helping individuals quit smoking.


  1. Avoid potential triggers

Tobacco cravings are most likely to be stronger in areas where you smoked or chewed tobacco the most, such as at parties or bars, or while you were worried or drinking coffee.  Find out what sets you off and what you may do to stop smoking instead of using nicotine.


Don’t put yourself in a position to relapse. If you used to smoke while talking on the phone, for example, have a pen and paper nearby to keep you occupied with doodling rather than smoking.


  1. Delay

If you are about to succumb to your tobacco addiction, convince yourself that you must first wait 10 minutes. Then do anything to divert your attention at that period. Try heading to a public no-smoking area. These basic techniques may be enough to help you overcome your cigarette addiction.


  1. Suck on it

To avoid a cigarette urge, give your lips something to do.Consume sugarless gum or hard candy. Alternatively, snack on raw carrots, almonds, or sunflower seeds for something crisp and flavorful.


  1. Don’t limit yourself to ‘just one’

To fulfil a tobacco addiction, you may be tempted to smoke only one cigarette. Do not delude yourself into thinking that this is the end goal. Having only one often leads to having two. And you could wind up smoking again.


  1. Get some exercise

Physical exercise may help you avoid cigarette cravings. Even brief spurts of exertion, such as sprinting up and down the stairs many times, may alleviate a cigarette urge. Take a stroll or jog outside.


Try squats, deep knee bends, pushups, sprinting in place, or going up and down a flight of stairs if you’re at home or at work. If you dislike physical activities, try prayer, needlework, woodworking, or journaling. Do duties like cleaning or filing paperwork to divert yourself.


  1. Experiment with relaxing methods.

Smoking might have been a method for you to cope with stress. Fighting a cigarette urge may be difficult in and of itself. Reduce stress by experimenting with relaxation techniques such as deep breathing, muscular relaxation, yoga, visualisation, massage, or listening to peaceful music.


  1. Request reinforcements

Connect with a family member, friend, or member of a support group for assistance in resisting a cigarette addiction. Chat over the phone, go for a stroll, have some laughs, or get together to speak and encourage one another. Counseling might also be beneficial. A free telephone quit line, 800-QUIT-NOW (800-784-8669), offers assistance and counselling.


  1. Look for help online.

Participate in an online smoking cessation program. Alternatively, read a quitter’s blog and provide positive comments for someone else who is struggling with cigarette cravings. Examine how other people have conquered their need to smoke.


  1. Remind yourself of the advantages

Write down or state aloud your reasons for quitting smoking and resisting cigarette urges. Among these causes might be:


  • I’m feeling better now.
  • Getting Fitter
  • Protecting your family from secondhand smoking
  • Spending less money

Remember that doing something to combat the desire to consume tobacco is always preferable to doing nothing. And every time you fight a cigarette need, you go one step closer to quitting smoking.

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