Quitting smoking: 10 ways to resist tobacco cravings

Tobacco cravings can wear you down when you're trying to quit smoking or chewing tobacco. Delaying, avoiding triggers, yoga and nicotine replacement are among the ways to resist cravings.

By Mayo Clinic Staff

For most tobacco users, tobacco cravings or urges to smoke can be powerful. But you're not at the mercy of these tobacco cravings. When an urge to use tobacco strikes, remember that although it may be intense, it will be short-lived, and it probably will pass within a few 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 smoking or other tobacco use for good. But it can be difficult.

Here are 10 ways to help you resist the urge to smoke or use tobacco when a tobacco craving strikes:

Try nicotine replacement therapy

Talk with your doctor about nicotine replacement therapy (NRT) to help deal with cravings. The nicotine nasal spray and the nicotine inhaler are available by prescription, as are the stop-smoking medications bupropion (Zyban) and varenicline (Chantix). However, some types of NRT, including patches, gum and lozenges, are available over-the-counter (OTC).

After reviewing decades of research, the Food and Drug Administration recently announced that there's no significant safety concerns associated with using more than one OTC NRT at the same time. So if you're using nicotine replacement patches, gum or lozenges while trying to quit but you slip up and have a cigarette, you don't need to stop using the NRT. Instead, keep using the NRT and keep trying to quit.

Avoid triggers

Urges for tobacco are likely to be strongest in the situations where you smoked or chewed tobacco most often, such as at parties or bars, in the car, or while watching television. Identify your trigger situations and have a plan in place to avoid them entirely or get through them without using tobacco. Don'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.

Delay

If you feel like you're going to give in to your tobacco craving, tell yourself that you must first wait 10 more minutes and then do something to distract yourself for that period of time. This simple trick may be enough to derail your tobacco craving. Repeat as often as needed.

Chew on it

Give 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 — something crunchy and satisfying.

Don't have 'just one'

You might be tempted to have just one cigarette to satisfy a tobacco craving. But don't fool yourself into believing that you can stop at just one. More often than not, having just one leads to another— and you may end up using tobacco again.

Mar. 05, 2014 See more In-depth