HELP FOR CRAVINGS AND TOUGH SITUATIONS WHILE YOU’RE QUITTING TOBACCO

What does it take to stay tobacco-free?

Most people are in the process of quitting smoking and some are trying to find themselves in a position of being smoke free. That, however is not a walk in the park as smoking is considered to be an addiction which tends to have severe consequences at the end. Quitting tobacco can be a long and hard process. But staying tobacco-free is the longest and most important part of it. Every day you must decide not to use tobacco today.

Each day that you don’t smoke or use tobacco is a small victory. These all add up to a huge victory over time.

How do I get through the rough spots after I quit?

For the first few days after you quit smoking or using smokeless tobacco, spend as much free time as you can in public places where tobacco products are not allowed. (Libraries, malls, museums, theatres, restaurants without bars or patios, and churches are most often smoke-free.)

Take extra care of yourself. Drink water, eat well, and get enough sleep. This could help you have the energy you might need to handle extra stress.

Don’t drink alcohol, coffee, or any other drinks you link with using tobacco for at least a couple of months. Try something else instead – maybe different types of water, sports drinks, or 100% fruit juices. Try to choose drinks that are low- or no-calorie.

If you miss the feeling of having a cigarette in your hand, hold something else – a pencil, a paper clip, a coin, or a marble, for example.

If you miss the feeling of having something in your mouth, try toothpicks, cinnamon sticks, sugarless gum, sugar-free lollipops, or celery. Some people chew on a straw or stir stick.

Avoid temptation – stay away from activities, people, and places you link with using tobacco.

Create new habits and a tobacco-free environment around you.

Get ready to face future situations or crises that might make you want to smoke or chew again, and think of all the important reasons you’ve decided to quit. To remind yourself of these reasons, put a picture of the people who are the most important to you somewhere you see it every day, or keep one handy on your phone.

Take deep breaths to relax. Picture your lungs filling with fresh, clean air.

Remember your goal and the fact that the urge will lessen over time.

Think about how awesome it is that you’re getting healthier. If you start to weaken, remember your goal. Remember that quitting is a learning process. Be patient with yourself.

Brush your teeth and enjoy that fresh taste.

Exercise in short bursts (try alternately tensing and relaxing muscles, push-ups, lunges, walking up the stairs, or touching your toes).

Call a friend, family member, use a mobile app that connects you with others, or a telephone Quitline when you need extra help or support.

Eat 4 to 6 small meals during the day instead of 1 or 2 large ones. This keeps your blood sugar levels steady, your energy balanced, and helps prevent urges to smoke or chew. Avoid sugary or spicy foods that could be triggers.

Above all, reward yourself for doing your best. Give yourself rewards often if that’s what it takes to keep going. Plan to do something fun.

When you get cravings

Cravings are real – it’s not just your imagination. When you feel a strong urge to use tobacco you may also notice that your mood changes, and your heart rate and blood pressure may go up, too. Try these tips to get through these times, and hang in there – the cravings will get better.

Keep substitutes handy that you can suck or chew on, such as carrots, pickles, apples, celery, raisins, or sugar-free gum or hard candy.

Know that anger, frustration, anxiety, irritability, and even depression are normal after quitting and will get better as you learn ways to cope that don’t involve tobacco. See your doctor if these feelings last for more than a month.

Go for a walk. Exercise can improve your mood and relieve stress.

Take a shower or bath.

Learn to relax quickly and deeply. Think about a soothing, pleasing situation, and imagine yourself there. Get away from it all for a moment. Focus on that peaceful place and nothing else.

Light incense or a candle instead of a cigarette.

Tell yourself “no.” Say it out loud. Practice doing this a few times, and listen to yourself. Some other things you can say to yourself might be, “I’m too strong to give in to cravings,” “I don’t use tobacco anymore,” or “I will not let my friends and family down.” And most important, “I will not let myself down.”

Never let yourself think that “just one slip won’t hurt,” because it very likely will.

Wear a rubber band around your wrist. Whenever you think about smoking or chewing, snap it against your wrist to remind yourself of all the reasons that made you want to quit in the first place. Then remember that you won’t always need a rubber band to help you stay with your plans to quit

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