What is the most effective method?

For most people who use tobacco, the urge to smoke or use tobacco can be overwhelming. But you can resist. When you feel like it, it is likely that it will pass in 5 or 10 minutes. Every time you resist the “craving” to smoke, you get closer to quitting.

In addition to the already known ones, such as nicotine patches, hypnosis, acupuncture… we must mention other strategies that, with greater or lesser success, help or try to help quit smoking:

1. Try nicotine replacement therapy

Ask your healthcare provider about nicotine replacement therapy. Some of the options, in addition to the aforementioned patches or gum, are non-nicotine prescription smoking cessation medications such as bupropion (Wellbutrin SR, Wellbutrin XL, and others) and varenicline.

Electronic cigarettes have generated a lot of interest in recent times as a replacement for the traditional cigarette. However, they have not been shown to be any safer or more effective than nicotine replacement medications in helping to quit smoking.

2. Avoid triggers

The desire to smoke is probably stronger in certain places, such as parties and bars, or during times of stress. Find out what your triggers are and have a plan that allows you to avoid them.

Do not allow a situation conducive to a relapse to be generated.

3. Delay the desire

If you feel like you won’t be able to resist the urge to smoke, tell yourself to wait another 10 minutes first. Then do something to distract yourself during that time. Try to go to a public place where smoking is prohibited. These simple tricks may be enough to get you off your craving.

4. Chew something

Give your mouth something to do to resist the urge to smoke. Eat raw carrots, nuts, or seeds; something that is crunchy, satisfying and most of all healthy

5. Don’t smoke “just one”

To curb the urge to smoke, you might be tempted to smoke just one cigarette. But don’t be fooled and think that this will be enough. Chances are one cigarette will lead to another and you’ll end up smoking like before.

6. Do physical activity

Physical activity can help distract you. Go for a walk or run. Even being active for a short time, such as running up and down the stairs several times, can take away the urge.

7. Try relaxation techniques

Smoking may have been your way of coping with stress, and fighting the urge to smoke can also be stressful. Try relaxation techniques such as deep breathing, muscle relaxation, yoga, visualization, massage, or listening to relaxing music.

8. Call for reinforcements

Talk to a family member, friend, or member of a support group for help in your effort to quit smoking. Talk on the phone, share a few laughs, or meet up to talk with other people. Counseling can also be helpful. There is a free smoking cessation hotline, which provides support and advice.

9. Look for help online

Join an online program to quit smoking. Or, read an ex-smoker’s blog or post words of encouragement for others struggling with the same issue. Learn about how other people have controlled their urge to smoke.

10. Remember the benefits

Write down or say out loud your reasons for wanting to quit and resist the urge to use tobacco. Reasons could include the following:

  • Feel better
  • Be healthier
  • Protect your loved ones from secondhand smoke
  • Save money

Keep in mind that trying to do something to combat the urge to use tobacco is always better than nothing. And every time you resist, you’ll be closer to quitting.

 

 

“The only impossible thing is what you don’t try”