Quitting Smoking – Help for Cravings and Tough Situations

So you've quit smoking. That's amazing, and congratulations. But now what? There are still smokers everywhere, not to mention reminders of "the old you" everywhere you turn. As great as it feels to finally be a nonsmoker, it can still be overwhelming to readjust to the world and fight the temptation to light up.

Cancer.org has put together a really great list of tips to help you ease into your new smoke-free life. Take a look!

How can I get through rough spots after I stop smoking?

• For the first few days after you quit smoking, spend as much free time as you can in public places where smoking is not allowed. (Places like libraries, malls, museums, theaters, restaurants without bars, and churches are often smoke-free. Look for the no-smoking signs.)
• Take care of yourself. Drink water, eat well, and get enough rest. This can help you have the energy you may need to handle extra stress.
• Don’t drink alcohol, coffee, or any other drinks you link with smoking. Try something else instead – maybe different types of water, sports drinks, or 100% fruit juices. Try to choose drinks that are low- or no-calorie.
• If you miss the feeling of having a cigarette in your hand, hold something else – a pencil, a paper clip, a coin, or a marble, for example.
• If you miss the feeling of having something in your mouth, try toothpicks, cinnamon sticks, sugarless gum, sugar-free lollipops, or celery. Some people chew on a straw or stir stick.
• Avoid temptation – stay away from people and places you link with smoking.
• Find new habits and create a non-smoking environment around you.
• Be ready for future situations or crises that might make you want to smoke again, and think of all the important reasons you have decided to quit. To remind yourself of these reasons, you may want to put a picture of the people who are the most important to you somewhere you see it every day, or keep one handy in your purse or wallet.
• Take deep breaths to relax. Picture your lungs filling with fresh, clean air.
• Remember your goal and the fact that the urges to smoke will get better over time.
• Think positive thoughts about how awesome it is that you are quitting smoking and getting healthy. If you notice your thoughts taking a downturn, try replacing them with a mental picture of your goal. Remember that quitting is a learning process. Be patient with yourself.
• Brush your teeth and enjoy that fresh taste.
• Exercise in brief bursts (try alternately tensing and relaxing muscles, push-ups, lunges, walking up the stairs, or touching your toes).
• Call a friend, family member, or a telephone stop-smoking help-line when you need extra help or support.
• Eat 4 to 6 small meals during the day instead of 1 or 2 large ones. This keeps your blood sugar levels steady, your energy balanced, and helps prevent the urge to smoke. Avoid sugary or spicy foods that may trigger a desire to smoke.
• Above all, reward yourself for doing your best. Give yourself rewards often if that’s what it takes to keep going. Plan to do something fun.

When you get the “crazies”
Cravings are real – they’re not just your imagination. When you feel the “crazies” you may also notice that your mood changes, and your heart rate and blood pressure may go up. Try these tips to get through these times, and hang in there – the cravings will get better:

• Keep substitutes handy that you can suck or chew on, such as carrots, pickles, apples, celery, raisins, or sugar-free gum or hard candy.
• Know that anger, frustration, anxiety, irritability, and even depression are normal after quitting and will get better with time. See your doctor if these feelings last for more than a month.
• Take 10 deep breaths, and hold the last one while lighting a match. Exhale slowly and blow out the match. Pretend it is a cigarette and put it out in an ashtray.
• Go for a walk. Exercise can improve your mood and relieve stress.
• Take a shower or bath.
• Learn to relax quickly and deeply. Make yourself go limp. Think about a soothing, pleasing situation, and imagine yourself there. Get away from it all for a moment. Focus on that peaceful image and nothing else.
• Light incense or a candle instead of a cigarette.
• Tell yourself “no.” Say it out loud. Practice doing this a few times, and listen to yourself. Some other things you can say to yourself might be, “I’m too strong to give in to smoking,” “I’m not a smoker now,” or “I don’t want to let my friends and family down.”
• Never allow yourself to think that “one cigarette won’t hurt,” because it very likely will.
• Wear a rubber band around your wrist. Whenever you have a thought about smoking, snap it against your wrist to remind yourself of all the unpleasant reasons that made you want to quit in the first place. Then remember that you will not always need a rubber band to help you stay in line with your plans to quit.

Lots more great ideas on Cancer.org!