The urge to smoke or use tobacco can be overwhelming to a person who is trying to overcome a nicotine addiction. Try to remember that your craving, although severe, usually won't last more than a few minutes. It can take weeks or months for a person to overcome a nicotine addiction, but you can learn strategies to help you cope with sudden cravings for a cigarette.
Instructions
1. Wait it out. If you feel as if you might give in to your craving, remind yourself that you only need to wait 10 minutes to get through it. Do something that will distract you.
2. Do not justify smoking just one cigarette. You may be tempted to let yourself smoke one cigarette to get rid of the craving. But this often leads to falling off the wagon and resuming your old habit.
3. Stay away from triggers. The urge to smoke or use tobacco often occurs most strongly at the times or in the places that you previously smoked. Identify these triggers and have a plan to avoid them. For example, if you liked to smoke while watching television, have a supply of carrot sticks you can chew on instead.
4. Be physically active. Just a little activity can reduce the amount of cravings you have for nicotine. For example, a 30-minute walk can make a craving disappear. Even if you are at home or in the office, you can do squats, run in place, do push-ups or walk up and down stairs. These activities can help distract you and short-circuit your desire for nicotine.
5. Memorize a mantra about why you want to quit smoking or write a list of reasons to put in your pocket and carry at all times. When the desire for tobacco arises, repeat your mantra or read your list.
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