Smoking Cessation – Steps to Quitting – The Urges

Dealing with the urge to smoke:

  • Remember that the urge to smoke will go away sooner than you expect, usually in 8-15 minutes.
  • Talk to family members and friends; have them encourage you and boost your spirits.
  • Stay away from friends w ho smoking.
  • Review your reasons for quitting smoking
  • Find something to help redirect the cravings, such as the following:
    • Brushing your teeth thoroughly
    • Relaxing and practicing deep breathing
    • Exercising, playing sports, or walking
    • Taking a hot bath or shower
    • Keeping your hands busy by always doing something
  • Some useful substitutes for cigarettes:
    • Hands – Hold an item in your hand, such as a pencil, paper clip, coin, rosary, etc. Find something to do to keep your hands busy, such as drawing or gardening.
    • Mouth – Keep a toothpick in your mouth, chew gum, chew licorice, drink water, and eat fruits and vegetable such as celery and carrots. Brush or floss your teeth several times a day.
    • Lungs – Exercise, practice deep breathing and imagine that you are expelling the toxic substances from your of your body.
    • Mental State – Practice deep breathing, relax your mind and body, pray, go for a walk, talk to a friend, write, draw, sing, or read a book.
    • Enjoyment – Go rent or see a movie, tell a joke, laugh out loud, eat with friends and family, play with your children or grandchildren, do anything that you enjoy doing.