{"categories":"Lifestyle,Quit smoking,Person Group Concept,Person Group Concept,Theme of Focus","keywords":"Quit smoking,Quit-smoking basics,Quit-smoking basics,Age Concept,Adult,45 to 64 middle,Age Concept,Adult,19 to 44 younger,Clinical Focus Value Set,Prevention","abstract":"\u003cp\u003eEach time you resist a tobacco craving, you're one step closer to stopping tobacco use for good. Use these tips to fight off cravings.\u003c/p\u003e","title":"Quitting smoking: 10 ways to resist tobacco cravings","body":"\u003cdiv class='section'\u003e\u003cdiv class='SectionHead'\u003e\u003c/div\u003e\u003cdiv class='SectionHTML'\u003e\u003cp\u003eFor most tobacco users, tobacco cravings or urges to smoke can be powerful. But you're not at the mercy of these cravings.\u003c/p\u003e\u003cp\u003eWhen an urge to use tobacco strikes, remember that although it may be intense, it will probably pass within five to 10 minutes whether or not you smoke a cigarette or take a dip of chewing tobacco. Each time you resist a tobacco craving, you're one step closer to stopping tobacco use for good.\u003c/p\u003e\u003cp\u003eHere are 10 ways to help you resist the urge to smoke or use tobacco when a tobacco craving strikes.\u003c/p\u003e\u003c/div\u003e\u003c/div\u003e\u003cdiv class='section'\u003e\u003cdiv class='SectionHead'\u003e1.Try nicotine replacement therapy\u003c/div\u003e\u003cdiv class='SectionHTML'\u003e\u003cp\u003eAsk your doctor about nicotine replacement therapy. The options include:\u003c/p\u003e\u003cul\u003e    \u003cli\u003ePrescription nicotine in a nasal spray or inhaler\u003c/li\u003e    \u003cli\u003eOver-the-counter nicotine patches, gum and lozenges\u003c/li\u003e    \u003cli\u003ePrescription non-nicotine stop-smoking medications such as bupropion (Zyban) and varenicline (Chantix)\u003c/li\u003e\u003c/ul\u003e\u003cp\u003eShort-acting nicotine replacement therapies \u0026mdash; such as nicotine gum, lozenges, nasal sprays or inhalers \u0026mdash; can help you overcome intense cravings. These short-acting therapies are generally safe to use in combination with long-acting nicotine patches or one of the non-nicotine medications.\u003c/p\u003e\u003cp\u003eElectronic cigarettes have had a lot of attention recently as an alternative to smoking traditional cigarettes. However, more studies are needed to determine the effectiveness of electronic cigarettes for smoking cessation and the long-term safety of these devices.\u003c/p\u003e\u003c/div\u003e\u003c/div\u003e\u003cdiv class='section'\u003e\u003cdiv class='SectionHead'\u003e2.Avoid triggers\u003c/div\u003e\u003cdiv class='SectionHTML'\u003e\u003cp\u003eUrges for tobacco are likely to be strongest in the situations where you smoked or chewed tobacco most often, such as at parties or bars, or while feeling stressed or sipping coffee. Identify your trigger situations and have a plan in place to avoid them entirely or get through them without using tobacco.\u003c/p\u003e\u003cp\u003eDon't set yourself up for a smoking relapse. If you usually smoked while you talked on the phone, for instance, keep a pen and paper nearby to occupy yourself with doodling rather than smoking.\u003c/p\u003e\u003c/div\u003e\u003c/div\u003e\u003cdiv class='section'\u003e\u003cdiv class='SectionHead'\u003e3.Delay\u003c/div\u003e\u003cdiv class='SectionHTML'\u003e\u003cp\u003eIf you feel like you're going to give in to your tobacco craving, tell yourself that you must first wait 10 more minutes \u0026mdash; and then do something to distract yourself for that period of time. Try going to a public, smoke-free zone. These simple tricks may be enough to derail your tobacco craving.\u003c/p\u003e\u003c/div\u003e\u003c/div\u003e\u003cdiv class='section'\u003e\u003cdiv class='SectionHead'\u003e4.Chew on it\u003c/div\u003e\u003cdiv class='SectionHTML'\u003e\u003cp\u003eGive your mouth something to do to fight a tobacco craving. Chew on sugarless gum or hard candy, or munch on raw carrots, celery, nuts or sunflower seeds \u0026mdash; something crunchy and satisfying.\u003c/p\u003e\u003c/div\u003e\u003c/div\u003e\u003cdiv class='section'\u003e\u003cdiv class='SectionHead'\u003e5.Don't have 'just one'\u003c/div\u003e\u003cdiv class='SectionHTML'\u003e\u003cp\u003eYou might be tempted to have just one cigarette to satisfy a tobacco craving. But don't fool yourself into believing that you can stop there. More often than not, having just one leads to another\u0026mdash; and you may end up using tobacco again.\u003c/p\u003e\u003c/div\u003e\u003c/div\u003e\u003cdiv class='section'\u003e\u003cdiv class='SectionHead'\u003e6.Get physical\u003c/div\u003e\u003cdiv class='SectionHTML'\u003e\u003cp\u003ePhysical activity can help distract you from tobacco cravings and reduce their intensity. Even short burst of physical activity \u0026mdash; such as running up and down the stairs a few times \u0026mdash; can make a tobacco craving go away. Get out for a walk or jog.\u003c/p\u003e\u003cp\u003eIf you're stuck at home or the office, try squats, deep knee bends, pushups, running in place, or walking up and down a set of stairs. If physical activity doesn't interest you, try prayer, needlework, woodwork or journaling. Or do chores for distraction, such as vacuuming or filing paperwork.\u003c/p\u003e\u003c/div\u003e\u003c/div\u003e\u003cdiv class='section'\u003e\u003cdiv class='SectionHead'\u003e7.Practice relaxation techniques\u003c/div\u003e\u003cdiv class='SectionHTML'\u003e\u003cp\u003eSmoking may have been your way to deal with stress. Resisting a tobacco craving can itself be stressful. Take the edge off stress by practicing relaxation techniques, such as deep-breathing exercises, muscle relaxation, yoga, visualization, massage or listening to calming music.\u003c/p\u003e\u003c/div\u003e\u003c/div\u003e\u003cdiv class='section'\u003e\u003cdiv class='SectionHead'\u003e8.Call for reinforcements\u003c/div\u003e\u003cdiv class='SectionHTML'\u003e\u003cp\u003eTouch base with a family member, friend or support group member for help in your effort to resist a tobacco craving. Chat on the phone, go for a walk together, share a few laughs, or get together to commiserate about your cravings. A free telephone quit line \u0026mdash; 800-QUIT-NOW (800-784-8669) \u0026mdash; provides support and counseling\u003c/p\u003e\u003c/div\u003e\u003c/div\u003e\u003cdiv class='section'\u003e\u003cdiv class='SectionHead'\u003e9.Go online for support\u003c/div\u003e\u003cdiv class='SectionHTML'\u003e\u003cp\u003eJoin an online stop-smoking program. Or read a quitter's blog and post encouraging thoughts for someone else who might be struggling with tobacco cravings. Learn from how others have handled their tobacco cravings.\u003c/p\u003e\u003c/div\u003e\u003c/div\u003e\u003cdiv class='section'\u003e\u003cdiv class='SectionHead'\u003e10.Remind yourself of the benefits\u003c/div\u003e\u003cdiv class='SectionHTML'\u003e\u003cp\u003eWrite down or say out loud the reasons you want to stop smoking and resist tobacco cravings. These might include:\u003c/p\u003e\u003cul\u003e    \u003cli\u003eFeeling better\u003c/li\u003e    \u003cli\u003eGetting healthier\u003c/li\u003e    \u003cli\u003eSparing your loved ones from secondhand smoke\u003c/li\u003e    \u003cli\u003eSaving money\u003c/li\u003e\u003c/ul\u003e\u003cp\u003eRemember, trying something to beat the urge is always better than doing nothing. And each time you resist a tobacco craving, you're one step closer to being totally tobacco-free.\u003c/p\u003e\u003c/div\u003e\u003c/div\u003e","doc_id":"ART-20045454","object_id":"2e547098-3eec-4b1b-a76e-93adfeb4ce68","updated_at":"2016-11-15","meta_keywords":"","benefit_summary":"\u003cp\u003eTobacco cravings can wear you down when you're trying to quit. Use these tips to reduce and resist cravings.\u003c/p\u003e","sections":{"":"\u003cp\u003eFor most tobacco users, tobacco cravings or urges to smoke can be powerful. But you're not at the mercy of these cravings.\u003c/p\u003e\u003cp\u003eWhen an urge to use tobacco strikes, remember that although it may be intense, it will probably pass within five to 10 minutes whether or not you smoke a cigarette or take a dip of chewing tobacco. Each time you resist a tobacco craving, you're one step closer to stopping tobacco use for good.\u003c/p\u003e\u003cp\u003eHere are 10 ways to help you resist the urge to smoke or use tobacco when a tobacco craving strikes.\u003c/p\u003e","1.Try nicotine replacement therapy":"\u003cp\u003eAsk your doctor about nicotine replacement therapy. The options include:\u003c/p\u003e\u003cul\u003e    \u003cli\u003ePrescription nicotine in a nasal spray or inhaler\u003c/li\u003e    \u003cli\u003eOver-the-counter nicotine patches, gum and lozenges\u003c/li\u003e    \u003cli\u003ePrescription non-nicotine stop-smoking medications such as bupropion (Zyban) and varenicline (Chantix)\u003c/li\u003e\u003c/ul\u003e\u003cp\u003eShort-acting nicotine replacement therapies \u0026mdash; such as nicotine gum, lozenges, nasal sprays or inhalers \u0026mdash; can help you overcome intense cravings. These short-acting therapies are generally safe to use in combination with long-acting nicotine patches or one of the non-nicotine medications.\u003c/p\u003e\u003cp\u003eElectronic cigarettes have had a lot of attention recently as an alternative to smoking traditional cigarettes. However, more studies are needed to determine the effectiveness of electronic cigarettes for smoking cessation and the long-term safety of these devices.\u003c/p\u003e","2.Avoid triggers":"\u003cp\u003eUrges for tobacco are likely to be strongest in the situations where you smoked or chewed tobacco most often, such as at parties or bars, or while feeling stressed or sipping coffee. Identify your trigger situations and have a plan in place to avoid them entirely or get through them without using tobacco.\u003c/p\u003e\u003cp\u003eDon't set yourself up for a smoking relapse. If you usually smoked while you talked on the phone, for instance, keep a pen and paper nearby to occupy yourself with doodling rather than smoking.\u003c/p\u003e","3.Delay":"\u003cp\u003eIf you feel like you're going to give in to your tobacco craving, tell yourself that you must first wait 10 more minutes \u0026mdash; and then do something to distract yourself for that period of time. Try going to a public, smoke-free zone. These simple tricks may be enough to derail your tobacco craving.\u003c/p\u003e","4.Chew on it":"\u003cp\u003eGive your mouth something to do to fight a tobacco craving. Chew on sugarless gum or hard candy, or munch on raw carrots, celery, nuts or sunflower seeds \u0026mdash; something crunchy and satisfying.\u003c/p\u003e","5.Don't have 'just one'":"\u003cp\u003eYou might be tempted to have just one cigarette to satisfy a tobacco craving. But don't fool yourself into believing that you can stop there. More often than not, having just one leads to another\u0026mdash; and you may end up using tobacco again.\u003c/p\u003e","6.Get physical":"\u003cp\u003ePhysical activity can help distract you from tobacco cravings and reduce their intensity. Even short burst of physical activity \u0026mdash; such as running up and down the stairs a few times \u0026mdash; can make a tobacco craving go away. Get out for a walk or jog.\u003c/p\u003e\u003cp\u003eIf you're stuck at home or the office, try squats, deep knee bends, pushups, running in place, or walking up and down a set of stairs. If physical activity doesn't interest you, try prayer, needlework, woodwork or journaling. Or do chores for distraction, such as vacuuming or filing paperwork.\u003c/p\u003e","7.Practice relaxation techniques":"\u003cp\u003eSmoking may have been your way to deal with stress. Resisting a tobacco craving can itself be stressful. Take the edge off stress by practicing relaxation techniques, such as deep-breathing exercises, muscle relaxation, yoga, visualization, massage or listening to calming music.\u003c/p\u003e","8.Call for reinforcements":"\u003cp\u003eTouch base with a family member, friend or support group member for help in your effort to resist a tobacco craving. Chat on the phone, go for a walk together, share a few laughs, or get together to commiserate about your cravings. A free telephone quit line \u0026mdash; 800-QUIT-NOW (800-784-8669) \u0026mdash; provides support and counseling\u003c/p\u003e","9.Go online for support":"\u003cp\u003eJoin an online stop-smoking program. Or read a quitter's blog and post encouraging thoughts for someone else who might be struggling with tobacco cravings. Learn from how others have handled their tobacco cravings.\u003c/p\u003e","10.Remind yourself of the benefits":"\u003cp\u003eWrite down or say out loud the reasons you want to stop smoking and resist tobacco cravings. These might include:\u003c/p\u003e\u003cul\u003e    \u003cli\u003eFeeling better\u003c/li\u003e    \u003cli\u003eGetting healthier\u003c/li\u003e    \u003cli\u003eSparing your loved ones from secondhand smoke\u003c/li\u003e    \u003cli\u003eSaving money\u003c/li\u003e\u003c/ul\u003e\u003cp\u003eRemember, trying something to beat the urge is always better than doing nothing. And each time you resist a tobacco craving, you're one step closer to being totally tobacco-free.\u003c/p\u003e"},"has_flash":false,"flash_content_url":null,"flash_content_height":null,"flash_content_width":null}