Approximately 26 million men and 21 million women in America are smokers, according to the American Heart Association. Smoking puts these individuals at greater risk for stroke and heart attack. Over years of smoking, the body becomes addicted to nicotine. When you quit, withdrawal symptoms such as sleep problems, lightheadedness, headache, irritability, anxiety and cravings may occur. Rest assured, your body will eventually readjust to a nicotine-free state. But in the meantime, it may be difficult to fight the urge to smoke. By applying the following strategies, you can achieve this goal.
Instructions
Stopping Smoking Urges
1. Think ahead so you anticipate any events that may increase your urge to smoke. Certain situations may trigger the urge to smoke, such as seeing someone else smoking, boredom, talking on the phone, eating, depression, nervousness, stress, drinking alcohol, working through problems or even celebrating. If you will be attending an event where smoking is a sure bet, remind yourself of this fact.
2. Be prepared for when the urge strikes. Know how you will handle the situation when you are actually faced with it. If you do not plan your response and someone offers you a cigarette, you may be tempted to accept it. Or if you become stressed, you may seek solace in smoking. Plan your response based on the type of event. For example, at a celebration where smoking takes place, you can chew candy or carrot sticks if the urge begins to return. Or, simply leave the event if the urge becomes too strong.
3. Use behavioral skills to combat the urge to smoke. Do not rely strictly on willpower to carry you through urges. There are moments when you may feel powerless against your cravings. Apply behavioral coping skills such as exercise, deep breathing, drinking water, keeping your hands occupied with activities such as sewing or writing, taking a shower or socializing with nonsmokers.
4. Apply mental coping skills. To mentally cope with the urge to smoke, remind yourself why you quit, consider the significant time you've invested in becoming a nonsmoker, look for the reason you are suddenly craving a cigarette, recall that smoking only causes you more problems and remind yourself how much your health has improved since you quit smoking.
5. Know that any urges you feel will slowly dissipate. When you stop smoking, nicotine withdrawal symptoms tend to last just one or two weeks. However, stressful situations may sometimes rouse the urge to smoke. Once you have refrained from smoking for a year or more, the urge to smoke will be rare. Although you may sometimes recall fond memories of smoking, a strong urge to smoke seldom arises during those moments.
Tags: urge smoke, remind yourself, coping skills, Smoking Urges, where smoking, withdrawal symptoms