It's hard to resist the urge for a cigarette. As a smoker, you are constantly bombarded with triggers that make it hard not to succumb. But when you finally manage to kick the habit, you breathe a huge sigh of relief! In this health guide, we've compiled 10 of the best scientifically proven ways for smokers to resist the urge to smoke and stay smoke-free. This article will give you tips on how to kick the habit so that smoking is never an option in your life again!
When you first quit smoking, you may experience an awful feeling that every time you wake up you are consumed by a thought and that thought alone, the urge to smoke.
But if you pay attention, you'll notice that most cravings last about three to five minutes. They tend to go wild for about a minute and then gradually lessen until they finally go away.
There are two types of cravings:
A regular urge to smoke, the intensity of which decreases over several weeks after stopping smoking.
Sudden bursts of intense urge to smoke. These cravings are often triggered by a specific situation, such as having had a few drinks, feeling very happy or very sad, having an argument, being stressed, or even having a cup of coffee.
Cravings become less frequent over time, but their intensity in the moment can be a nightmare.
Here are the top 10 ways that can help you resist the urge to smoke when the urge hits:
go for a walk
If you sit still, your mind will start playing tricks on you and disrupt your emotions. In this case, the best thing to do would be to get up and move around. Try walking around while breathing deeply. A simple trick is to breathe slowly from your diaphragm rather than your chest. This is a great breathing technique because you inhale more air in and out of the lungs.
Always have an electronic cigarette handy
Don't expect that you will be able to completely quit smoking. You will miss the habit of smoking, which is why you should switch to electronic cigarettes. These are much healthier than standard cigarettes and are also kinder to your pocket. They trick your body into thinking it's smoking, because it's the same movement. The cigarette electronique is probably the best tool you can have to quit smoking.
Practice relaxation techniques
Sit in a quiet place where you are alone. Close your eyes and bring your mind to a comforting place i.e. the beach, the countryside and again use the breathing techniques from above.
Physical activity
If you're stuck at home or work and have no one to talk to, why not try some physical activity. It really doesn't have to be strenuous, just a quick run up the stairs (but be careful) or standing up and sitting down in your chair a few times can do the trick.
Even short bursts of activity can quell the urge to smoke.
Breathe deeply
Deep breathing is a form of mental therapy and is known in yoga as 'pranayama'.
This type of exercise focuses on the sensation of the breath as you control the rhythm of your inhales and exhales. If you do this for about five minutes a day, you will feel calmer and completely refreshed.
Drink a large glass of water
During the day, we usually don't know if or when we are dehydrated. This can cause a problem and can generate anxiety which can then lead you to start smoking again.
The answer here would be to drink enough water throughout the day to stay hydrated and revitalized. If you still feel like you have food cravings when this happens, another glass of ice water should do the trick.
List your reasons for quitting
Using a list of reasons to quit smoking is a great tool, and you should put them somewhere where you'll see them all day, every day.
The reason we should be doing this is that we have a reminder in place and when you start to think we want another cigarette we have a list in front of us and that discourages the urge to set in .
have a hobby
When we talk about a portable hobby, we are talking about an interest that you can pursue anytime, such as crosswords, drawing, sudoku, bird watching, singing….
This is used as a distraction to keep your mind thinking about something other than inhaling tobacco.
Eat a healthy snack
If your blood sugar level drops, it may cause you to get restless and want another cigarette.
By maintaining a healthy diet, you keep your brain healthy and maintain a positive state of mind. Having a simple, healthy snack like an apple, banana, yogurt, etc. can help you distinguish between sugar and tobacco cravings.
When we talk about healthy foods, that's exactly what you need to do because eating unhealthy baked goods can make you feel anxious again and therefore want to take another cigarette. Fatty foods won't just make you gain weight (which can depress you), they can also spike your blood sugar levels and worsen your cravings.
call a friend
If you're having trouble quitting, why not call one of your friends when you feel like it. Doing this kind of activity will not only lift your spirits, but will take your mind off the thought of cigarettes.
Find online support
If you're at work and there's no chance you'll be able to get outside for some fresh air why not open the window and while you're on a break and cleared take a look online at some forums to quit smoking.
Reading how others have done or are coping with quitting smoking can motivate you to keep going. If there is something in particular you want to discuss, just post a short message.
You'll be surprised how many people are willing to offer support on this, if you ask.
Quitting smoking really increases your chances of living a longer, healthier life. You will start noticing the benefits within days.