Fight the Urge Friday
So you’ve smoked your last cigarette. Now it’s time to act like an ex-smoker!
First, you need to learn to delay the urge. Any given urge to smoke lasts about 30 seconds before diminishing again, so you need to do things to keep your mind and body busy until the urge fades again.
Here are some helpful hints:
- Use one of the handy items provided in your TFW quitkit (gum, toothpicks, mints, etc.)
- Take a 10 minute walk or go for a run or bike ride.
- Fix a healthy snack, such as carrot sticks or fruit.
- Download a good book to your Smartphone or keep a paperback book with you at all times. When you feel the urge to smoke, you can occupy your hands and mind for a few minutes by reading a chapter.
- Call a friend or a family member who supports your efforts to quit smoking. You don’t have to talk to them about smoking or quitting — just holding the phone in your hand instead of a cigarette will help the craving pass easily.
- Download a game to your Smartphone. Playing for a few minutes can help you delay your urges.
Many people, knowingly or unknowingly, sabotage themselves during the first weeks of quitting. During this time when you’re very vulnerable, don’t put yourself in situations that will up the pressure to smoke.
- If you usually smoke in your vehicle, make sure you have sunflower seeds or mints in your glove compartment to occupy you during your daily commute.
- Change your habits. If sitting outside with your morning coffee and a cigarette is an old familiar routine, you might find it almost impossible not to light up. Instead, have tea or juice at the kitchen table with your morning paper.
- Many people associate alcohol with having a cigarette. You might want to avoid going to the bar altogether or ask your friends to sit inside away from the doors so you aren’t tempted.
Source: “Quit Smoking: How to Fight Nicotine Cravings.” WebMD. WebMD, n.d. Web. 22 Nov. 2013.