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Cravings For Cigarettes- How Not To Fall For Them? |
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1) Understand the nature of your cravings. When you're
trying to quit smoking, it helps to understand exactly what is causing
those irritating cravings. Nicotine is a powerful chemical that
stimulates all the pleasure impulses in your brain. When your brain
detects that it has not received its regular dose of nicotine, you are
bound to feel the effects. As many lifelong smokers know, even if you
just recently smoked (and thus, your brain does not detect a lack of
nicotine), the urge to light up again can be triggered by any number of
things. Even if you just happen to detect the smell of cigarettes, this
could be enough to trigger an intense craving.
If you're trying to quit smoking, it's important to avoid any
environments that you suspect or know will trigger these cravings. Pay
close attention to your particular triggers. Write it down: make a list
of all the things you suspect make you want to crave cigarettes. Just
being aware of your triggers will help you overcome them.
2)
Avoid stress. The best way to beat your cravings is to avoid them in the
first place. Most people reach for their lighters and cigarettes at
moments of stress. Try your best to avoid excessive emotional and
physical stress as you quit smoking. Don't take on extra work
assignments, and try to minimize stress in your personal life. Even a
few simple changes in your everyday routine can help you avoid
round-the-clock cravings.
3) Set up your own support network.
Tell friends and family of your intention to quit smoking, and enlist
them to operate as your personal support network. When the cravings hit,
call or visit someone in your support network. Try to have at least one
designated person whom you can call at almost any time. Ideally, this
individual would be a past smoker who has successfully quit, and who can
lend you with valuable advice and comfort.
4) Go for walk, or a
jog. Getting your heart pumping and your body moving can be an excellent
distraction when you feel a craving coming on. Although you may not feel
it at first, the exercise will stimulate your brain to release those
feel-good chemicals endorphins.
5) Chew gum, eat an apple. Many
smokers are so used to having something to put in their mouth that the
absence of cigarettes can feel excruciatingly obvious. That old stand-by
chewing gum is easy to carry, and helps compensate for the lack of
cigarettes. Another good, healthy choice is to carry an apple or other
easy-to-carry snack, and chew on it whenever your nicotine cravings
strike.
6) Put your hands into action. Putting your hands into
motion when a craving strikes you is another way to simulate the act of
smoking, thereby reducing the intensity of your craving. Think of things
you like to do that involve a physical activity you do with your hands.
If you like to knit, draw, or do jigsaw puzzles, put your hands to use
when you feel a craving coming on.
7) Practice deep breathing and
other relaxation techniques. Deep breathing is one of the best things
you can do to help diminish the anxiety that accompanies most cravings.
Simply sit in a quiet location, place your hand over your abdominal
muscles, and take a long deep breath. As you inhale, you should imagine
the air traveling all the way to the pit of your stomach, and you should
let your stomach expand. Hold the breath for three seconds, then slowly
release.
8) Set the clock and wait it out. If all else fails,
look at your clock or watch and wait the craving out. How long do most
cravings last? Researchers have found that most intense cravings are
actually quite short in duration, lasting on average between three to
five minutes. While looking at the clock, try repeating a calming
mantra, such as "I can go three minutes without smoking," or "This
craving will soon pass."
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