Quitting smoking is a big step in the life of each smoker, but this is not the easy one. One of the greatest things you can do to support yourself to quit is to pinpoint the things that force you to smoke, counting life situations, events, happenings, moods, outlooks, and persons.
Retain a craving notes
Craving notes can help you avoid specific arrangements and prompts. For one or two weeks prior to your quit day, keep a record of your smoking. Note the instants in each day when you hunger for a cigarette:
- What was the time (morning, afternoon, evening)?
- How strong was the hunger (on a scale from 1 to 10)?
- What were you doing (watching the game, playing chess, drinking beer, having a meal)?
- Who were you with (friends, girlfriend or boyfriend, boss, business partners)?
- How were you feeling (happy, upset, anxious, depressed)?
- How did you feel after smoking (calm, relaxed, sleepy)?
Are you usually smoking to get rid of nasty feelings?
A lot of us smoke to cope with bad feelings such as worry, unhappiness, lonesomeness, and nervousness. When you have a bad day, it may look as if you take a cigarette you’ll be happy and calm. Nevertheless, the comfort cigarettes can provide, it’s significant to think of better and more effective methods to keep bad feelings in control. Those better and more effective methods are: working out, meditating, recreation activities, or just simple breathing training such as aerobics, yoga, etc.
For lots of folks, an important step in Quitting smoking is to discover alternative techniques to control these problematic sensations without revolving back to ciggies. Even when smoking is no longer a part of daily routine, the hurting and unpleasant feelings that urged you to take a cigarette in the past still remain in your subconscious. Hence it’s worth taking some time to consider different ways to deal with nerve-wracking circumstances that would habitually have you light up a ciggy.
Guidelines for evading habitual triggers while quitting smoking
Spirits. Many folks smoke during and after alcohol consumption. Try temporary substituting alcohol by non-alcoholic beverages or drink only where smoking is prohibited. On the other hand, try snacking (nuts, candy canes, acid drops, gums), chewing toothpicks or sucking a straw.
Smoking environment. When friends, family members, and co-workers enjoying cigarettes all over the place you, it can be challenging to control yourself and avoid relapse. Chat about your decision to stop smoking so folks understand they should not smoke when you’re around. At your place of work, discover non-smokers and take your lunch breaks with them or spend your break time for walking and exercising.
Mealtime. For the majority of smokers, end of breakfast or lunch or dinner as well as having coffee means lighting up, and this is one of the most difficult time to avoid a relapse. Nicotine stimulates the production of gastric acid that least to faster digestion. That means that if you eat a lot and feel full smoking will make you feel better and that’s what triggers you to take a cigarette. Hence, first of all, avoid abundant meals and second substitute cigarette after a meal with a piece of fruit, healthy crackers, or chocolate, or a gum.
Coping with nicotine withdrawal symptoms
When you quit smoking, you’ll possibly experience some symptoms that fall under the category of “withdraw from nicotine”. These symptoms start very fast – within an hour of the last cigarette and last for two to five days or even a few weeks.
Common nicotine withdrawal symptoms when quitting smoking:
- Cig cravings and urge to smoke
- Bad temper, frustration, and fury
- Nervousness and tenseness
- Difficulty focusing on tasks
- An amplified desire for food
- Greater than before coughing
- Exhaustion, Tiredness
- Constipation or indigestion
- Unhappiness, hopelessness
While these withdrawal symptoms are really unpleasant, it’s significant to keep in mind that they are only transitory. You’ll feel better as soon as the traces of nicotine are washed out from your body, but in the meantime, tell your friends and family members that for a short while you won’t be your usual self and ask for their sympathy and support.
Cope with cigarette hunger while quitting smoking
Avoiding smoking trigger situations will help to diminish your craving for cigarettes, however, you undoubtedly can’t avoid nicotine cravings completely. Luckily, the symptoms of craving will not last long – typically, in 5 -10 minutes severe cravings diminish. So, when you are tempted to light up, tell to yourself that the relief will come soon.
Entertain yourself. Do the dishes, watch TV, take a bath or shower, call and talk to your friends. It doesn’t really matter what you do as long as it gets your attention off smoking.
Think about your decision to quit. Emphasize on the full picture of quitting smoking stage: consider the health benefits, better appearance, the cash you’re saving, and superior self-confidence.
Avoid tempting circumstances. Current environment and specific activities may trigger the craving. If this is the case, a change of settings can make all the difference.
Prize yourself. Support your victories. Whenever you accomplish over a craving, give yourself a prize to keep yourself inspired. You are about to win this battle.
Where to get help for quitting smoking?
If you read this post you are already in the right place. Philadelphia Quit Smoking Center is #1 clinic in the city of Brotherly Love for those who need help in quitting smoking.
Contact our center (267) 403-3085 for your appointment.