Quitting Smoking? What to Do When Cravings Hit

It’s time to take your doctor’s advice to heart: Quit smoking. If you’ve already had a heart attack, you’re in danger of another. But if you give up cigarettes, you cut your risk by 50% or more. Of course, that’s easier said than done. Nicotine is addictive. Cravings are hard to resist, but they usually pass in a few minutes. If you know what to do when they hit, you’re less likely to give in and take a puff.

Your heart's health is a major reason for quitting, but there are probably plenty of others, like your family’s health or even the financial savings you’ll see. When you feel the urge to light up, keep those reasons top of mind. Try saying them out loud to yourself or writing them down in a notebook or on your phone. When cravings are really strong, you can wear a rubber band around your wrist and snap it as a cue to remember why you’re quitting.

You may find relief in some slow, deep breaths. Focus on the pattern of air coming in and going out of your lungs to calm your mind and work through the craving. Inhale through your nose for a count of four. Make sure your belly is expanding and not your chest. Then, exhale out your mouth for a count of four. Continue the pattern for a few minutes until the craving has eased or passed.

Exercise is a fix for many common smoking triggers, like stress, boredom, and restlessness. It also boosts the “feel good” brain chemicals that lift your mood in the same way nicotine does. Take a few laps around your house or do a silly dance with your kids or grandkids. Try a few yoga poses, take the dog for a walk, or hop on your bike. Be sure you’ve talked to your doctor about what activities are safe for your heart first.

If you miss the feel of a cigarette in your hand or mouth, then hold, chew on, or breathe through a cinnamon stick. Not a fan of the spice? Try sugarless lollipops, mints, or gum instead. Even breathing through straws or munching on carrots or celery may help. Try different things until you find one that works.

You probably know that you can’t smoke in most public places. So go for a stroll at the mall, read a book at the library, visit a museum, or see a movie. You’ll be away from temptation and hopefully distracted from cravings, which should get better about 2 weeks after you quit.

Sometimes the best way to fight cravings is to avoid the routines that cue them up. Do you smoke after dinner? Instead, go for a walk or brush your teeth. If you’re used to having a cigarette when you drive to work, take a different route or catch the bus or train. If alcohol or coffee makes you crave a smoke, avoid those drinks for a few months while you kick the habit.

Nicotine replacement therapy can cut down on cravings and withdrawal symptoms. It gives you a small dose of nicotine without the other toxic chemicals in cigarettes. It can double your chances of quitting for good. There are a few types -- patches, gum, and lozenges -- that you buy over the counter at drugstores. Another choice is a prescription medicine such as bupropion (Zyban) or varenicline (Chantix). Talk to your doctor about the best option for you.

It’s hard to quit on your own. So reach out and ask others to help you stay on track. Maybe you just need a friend or family member you can call when a craving strikes. People in a support group may have great ideas about how to get through tough moments without lighting up. And there are many hotlines and apps you can use to connect to counselors, get quitting tips, and other help.

Sometimes, a strong craving comes on, even after you’ve been smoke-free for a while. Don’t be tempted to “smoke just one.” If you do slip up, don’t beat yourself up. Lapses are common and don’t mean you’ve failed forever. Think about why you smoked, and try to avoid that situation in the future. Take it one day at a time. Every day you don’t smoke is a victory.