When you decide to stop smoking the most difficult part is
to resist the urges. It doesn’t matter that each craving
lasts only 3-5 minutes. It’s still the whole 5 minutes to
battle with your willpower! These 7 tips will help you to
resist the urge to smoke one urge at a time.
1. Remind Yourself Why You Quit
Every time you experience a craving remind yourself why
you quit. It’s the excellent idea to take a blank index card
and list all the reasons why you decided to quit smoking.
List as many as you can, the more the better. If necessary,
take the second index card. Carry them with you all the
time. Every time you feel the urge to smoke take the index
card and slowly read all your reasons why you decided to
stop. After you finish reading your urge will pass! (If not,
read them one more time or come up with more reasons.)
2. Reward Yourself.
Make it a habit to reward yourself at the end of each
nonsmoking week. Think of something you want (it doesn’t
have to be something expensive, a nice home made meal
or hot bath will work). Take the index card and write down
what would you give yourself at the end of the week.
When the urge comes take a look at the index card with
your reward. Isn’t it worth coping for 3 minutes? 🙂
3. Be prepared for your urges!
Get yourself prepared for the urge to smoke in advance. In
most cases something triggers the craving (certain
feelings, people, or places). You have to know what
triggers the urge.
Lets do a really quick exercise. Take a blank piece of paper
and divide it into 2 columns. On the one side list your
triggers (like “stuck in traffic”, “drinking morning coffee”,
“arguing with colleague”…) and in the second column write
down the alternative course of action.
For example, instead of smoking while drinking your morning
coffee you could read a newspaper. Instead of smoking
after the hot argument with your colleague you can take a
walk around a block or write down everything you think
about this person, then tier this piece of paper in shreds
and throw it away. Don’t be lazy, write it down! This
exercise really works!
4. Call your friend.
This method works great. Call someone who can support
you, who can talk with you for a couple of minutes. You
can call your nonsmoking friend, or someone who’s trying
to quit smoking too.
5. Distract yourself with a quick task.
Think of a small task you have to do, something what
would take you 5-10 minutes. Make a call, send a fax, make
yourself a cup of coffee, water the plant in your office.
Anything! Your task is to distract yourself until the urge will
pass. (Hint: Try to find activity that makes smoking
impossible!)
6. Drink a Glass of Water.
Take a glass of water and drink it with a straw. First of all
having something in your mouth to chew on will help,
second it will take you a couple of minutes to drink the
whole glass and the urge will pass. Plus, don’t forget that
you’re supposed to drink 8 glasses of water every day!
7. Power Tip.
That’s the disgusting one, but it often works. Print a small
picture of smoker’s lungs (you can find one here:
http://www.quitsmokingsupport.com/lungphotos.html ) and
put it somewhere in your wallet. I know the view is not
pretty, but something like this can stop you dead on your
track from lighting up. Take a look! Really! THIS could be
your lungs! You love yourself, and you respect your body.
Why harm yourself?
