Smoking leads to disease and disability and damages
almost every organ in the body.
More than 16 million Americans live with a disease
caused by smoking. For every person who dies from smoking, there are at least
30 people with a serious smoking-related illness. Smoking causes cancer, heart
disease, stroke, lung disease, diabetes and chronic obstructive pulmonary
disease (COPD), which includes emphysema and chronic bronchitis. Smoking also
increases the risk of tuberculosis, certain eye diseases, and immune system
problems, including rheumatoid arthritis.
Secondhand smoke exposure contributes to
approximately 41,000 nonsmoking adult deaths and 400 infant deaths each year.
Secondhand smoke causes stroke, lung cancer, and coronary heart disease in
adults. Children who are exposed to secondhand smoke are at increased risk of
sudden infant death syndrome, acute respiratory infections, middle ear disease,
more severe asthma, respiratory symptoms, and stunted lung growth.
Cravings for tobacco can leave you exhausted as you
try to quit. Use these tips to reduce and resist cravings.
For most people who use tobacco, the craving for
tobacco or smoking can be strong. But you can resist these urges.
When you feel the urge to use tobacco, keep in mind
that while the urge may be strong, it will likely pass within 5 to 10 minutes,
whether you smoke a cigarette or dip your chewing tobacco or not. Every time
you resist the urge to smoke, you are one step closer to quitting for good.
Here are 10 ways to help you resist the urge to
smoke or use tobacco when the urge strikes.
1.
Try nicotine replacement therapy
Ask your healthcare provider about nicotine
replacement therapy. Options include:
• Prescription nicotine in a nasal spray or inhaler
• You can buy nicotine patches, gum and lozenges
without a prescription
• Non-nicotine prescription smoking cessation
medications such as bupropion (Wellbutrin SR, Wellbutrin XL, others) and
varenicline
Short-acting nicotine replacement therapies – such
as nicotine gum, lozenges, nasal sprays or inhalers – can help you overcome
intense cravings. These short-acting therapies are usually safe to use along
with long-acting nicotine patches or one of the non-nicotine smoking cessation
drugs.
Electronic cigarettes (e-cigarettes) have recently
enjoyed great interest as a substitute for smoking traditional cigarettes. But
e-cigarettes have not been shown to be safer or more effective than nicotine
replacement drugs in helping people quit smoking.
2.
Avoid triggers
Cravings for tobacco are likely to be strongest in
places where you have smoked or chewed tobacco most often, such as parties or
bars, or at times when you have been feeling stressed or drinking coffee. Find
out your triggers and have a plan to avoid them or get over them without using
tobacco.
Don't set yourself up for a smoking relapse. For
example, if you usually smoke while on the phone, keep a pen and paper nearby
so that you're scribbling instead of smoking.
3.
Delay
If you feel like giving in to your craving for
tobacco, tell yourself that you have to wait another 10 minutes first. Then do
something to distract yourself during that time. Try going to a public
non-smoking area. These simple tricks may be enough to overcome your craving
for tobacco.
4.
Chew it
Give your mouth something to do to resist tobacco
cravings. Chew sugar-free gum or hard candy. Or have raw carrots, nuts or
sunflower seeds - something crunchy and tasty.
5.
Don't have "just one"
You may be tempted to have just one cigarette to
satisfy your tobacco craving. But don't be fooled into thinking you can stop
there. More often than not, having just one leads to one more. And you can quit
using tobacco again.
6.
Treat yourself to physical fitness
Physical activity can help distract you from tobacco
cravings. Even short bursts of activity—such as a few runs up and down the
stairs—can make tobacco cravings disappear. Go for a walk or a run.
If you're at home or in the office, try squats, deep
knee bends, push-ups, running in place, or stair walking. If you don't like
physical activity, try prayer, sewing, woodworking, or journaling. Or do
housework for a distraction, like cleaning or filing papers.
7.
Try relaxation techniques
Smoking can be your way of dealing with stress.
Fighting tobacco cravings can be stressful in itself. De-stress by trying
relaxation techniques such as deep breathing, muscle relaxation, yoga,
visualization, massage or listening to soothing music.
8.
Call for reinforcements
Reach out to a family member, friend, or support
group member for help in your efforts to resist tobacco cravings. Chat on the
phone, go for a walk, share a few laughs or meet up to talk and support each
other. Counseling can also help. The toll-free Quit Helpline - 800-QUIT-NOW
(800-784-8669) - provides support and counseling.
9.
Go to online support
Join an online smoking cessation program. Or read a
quitters blog and post encouraging thoughts for someone else who may be
struggling with tobacco cravings. Learn from how others have managed their
tobacco cravings.
10.
Remind yourself of the benefits
Write down or say out loud why you want to quit
smoking and resist tobacco cravings. These reasons may include:
• Feels better
• Becoming healthier
• Save your loved ones from passive smoking
• Save
money
Keep in mind that trying to beat the urge to use
tobacco is always better than doing nothing. And every time you resist a
tobacco craving, you're one step closer to being tobacco free
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