In the first days and weeks after you quit, a craving usually lasts only 10 to 20 minutes—as time passes, the urge to smoke will gradually subside.
Think about when you will want to smoke the most and plan what you can do instead of smoking to deal with cravings successfully.
Chew gum
Studies show that smoking/vaping can cause an oral fixation, or a desire to chew or bite.
You might experience the need to have something in your mouth, and gum is one great option.
After you’ve quit, use gum as an alternative to putting a cigarette/e-cig in your mouth!
Lean on loved ones
Texting or calling family and friends for support can help get you through those tough cravings.
Tell family and friends about your quitting journey, and ask for their support!
Send them information about how they can best help you quit!
Eat a carrot
Eating fruits and veggies can help make cigarettes taste worse, according to Duke University psychologists!
Eating a carrot doubles as a healthy snack full of vitamins, as well as a way to help with oral fixations caused by smoking/vaping.
Gnaw on cinnamon
Chewing on cinnamon sticks is another way to keep your mouth and hands busy during a craving.
It also helps freshen your breath, unlike cigarettes/e-cigs, which make you stink!
Drink water
Water is scientifically proven to help you maximize physical performance. It also may relieve constipation, treat kidney stones, and improve energy levels and brain function.
When taking sips, pause and go over the various reasons you are quitting.
Get active
Short periods of physical activity can help fight cravings!
Physical activity also helps maintain overall health. According to the Mayo Clinic, it also helps control weight, combats diseases, improves mood, boosts energy, and promotes better sleep.
You’ll look and feel better!
Chomp on toothpicks
Quitting can leave your hands and mouth feeling empty.
One heart doctor had this to say: “Toothpicks are a good alternative because they keep both the mouth and the hands busy. So instead of lighting up, pop a toothpick in your mouth. It's not the most attractive accessory, but it's a whole lot prettier than a cigarette/e-cig.”
Chewing on toothpicks also can help with immediate cravings to smoke/vape!
Walk the dog
Spending time with furry friends can help remind you why you are quitting!
The companionship that a pet offers is a great way to reduce anxiety and stress.
In fact, “Pets can also have calming effects on their owner. Just by stroking, sitting next to or playing with a pet can give owners a chance to relax and calm their minds. Caring for a pet also gives your day purpose and reward, and a sense of achievement. It also helps you feel valuable and needed,” according to the Mental Health Foundation.
Smoking/vaping puts not only your family at risk, but your pets too:
Going for a walk instead of smoking/vaping can improve your family and your pet’s health.
Take up a new hobby!
“Many ex-smokers find that they not only need a mental distraction, but they also need to find ways to keep their hands busy. Cigarettes are interactive, after all, and this can be one of the biggest obstacles you face,” according to verywellmind.com.
“Now may be a great time to take up a new hobby. There are plenty of options available and it doesn't have to be anything too involved or long-term. Yet, you may find that you're really good at something you never thought of pursuing before.”
A new hobby will help keep your mind active and distracted from thoughts about smoking/vaping.
The money and time that you will save by quitting can be used for a hobby that you have always wanted to try, such as learning to play the guitar or rock climbing.
Know when you’ll want to smoke and decide what to do instead. Exactly what you do isn’t so important. JUST BE READY TO DO SOMETHING ELSE INSTEAD OF SMOKING!