8 things to do when you want a cigarette

Quitting smoking is doable, but challenging.

In the first few days and weeks after you quit, you'll likely have cravings for nicotine—but reaching for a cigarette can thwart your smoking cessation efforts. You may think that you can have only one cigarette to take the edge off, but it may be tricky or impossible to stop at just one. There are actions you can take to get past a craving without giving in to temptation. Try these tips:

1. Set a timer for 10 minutes. Then change what you're doing during this time in an effort to take your mind off the craving. Occupy yourself with an online game or call a friend.
2. Chew on something. Smoking gives your mouth something to do. If you miss that sensation, chew or suck on something else. Crunch on raw vegetables or fruits, or try sugar-free gum or hard candies.
3. Put something in your hands. Give your hands something to do that doesn't involve holding a cigarette. Twirl a fidget spinner, squeeze a stress ball or just hold a pen, paper clip or bottle of water.
4. Get active. Not only is exercise known to reduce the intensity of nicotine cravings, but being physically active can also distract you from wanting to smoke. When cravings strike, take a walk around the block, trek up and down several flights of stairs, or do some jumping jacks, squats and lunges.
5. Take deep breaths. Quitting smoking can be very stressful, especially if you smoked as a way to unwind. Deep breathing can help you destress and get through a craving. Inhale slowly through your nose and exhale through your mouth. Repeat for about 10 breaths.
6. Go to a smoke-free place. Spend time in an area where smoking isn't allowed, such as a restaurant, museum, park or shopping mall. If you're in a smoke-free environment, you won't be able to give in to your craving.
7. Switch up your routine. There may be certain behaviors or places you associate with smoking. For example, maybe you always smoked in a certain chair on your porch or on the walk from the train to your job site. It's common for cravings to occur when you're in these familiar situations. Get up from that chair or take a different route to work. Changing your routine may help you sidestep cravings.
8. Remind yourself why you're quitting smoking. Write down the reasons why you want to quit. Maybe it's to improve your health, save money or spare your family from secondhand smoke. Keep the list handy and review it whenever you want a cigarette. Remembering why you're kicking the habit can help shake a craving.

Published on October 21, 2019

Sources:

"How to Manage Cravings," Smokefree.gov. Web. 24 June 2019. https://smokefree.gov/challenges-when-quitting/cravings-triggers/how-manage-cravings

"How To Stop Smoking: Dealing with Cravings," MedlinePlus. Web. 24 June 2019. https://medlineplus.gov/ency/patientinstructions/000854.htm

"15 Tips for Dealing with Cravings," Web. 24 June 2019. https://women.smokefree.gov/15-tips-for-dealing-with-cravings.aspx

"Quitting Smoking: 10 Ways to Resist Tobacco Cravings," Mayo Clinic. Web. 24 June 2019. https://www.mayoclinic.org/healthy-lifestyle/quit-smoking/in-depth/nicotine-craving/art-20045454