Heart Disease
Quit Smoking
What if I still have the urge to smoke?
Even though you have made a commitment to yourself not to smoke, you will sometimes be tempted. The key is to avoid letting your craving for a cigarette lead you to light up. Here are seven major coping skills to help you fight the urge to smoke.
1. Think about why you quit
Whenever you get the urge to smoke, look at your list of reasons for quitting. The best reasons you could have for quitting are yours alone, and these are the best reasons for you to remain a nonsmoker.
2. Know when you are rationalizing
It is easy to talk yourself into smoking again. In a tense situation, you may think, "I will have just this one cigarette to calm myself". If this happens, pause and think again! You know better ways to relax now, such as taking a walk or doing breathing exercises. Or concern about weight gain may lead you to rationalize: "I would rather be thin, even if it means smoking". Remember that a slight weight gain is not likely to endanger your health as much as smoking would. And you can maintain the same weight you had before you quit by eating a healthful diet that includes low-calorie snacks.
3. Anticipate "triggers" and prepare to avoid them
You know better than anyone else which situations, people, and feelings are likely to tempt you to smoke. Be prepared to meet these triggers head-on and to counteract them. Keep using the skills that helped you to cope with cutting down and quitting; keep your hands busy (doodle, knit, type a letter); avoid people who smoke, and spend more time with nonsmoking friends; find activities that make smoking difficult (swimming, gardening); put something other than a cigarette in your mouth (carrot stick, sugarless gum); avoid places where smoking is permitted; and reduce your consumption of alcohol and coffee, especially in social situations.
4. Reward yourself for not smoking
Each time you get through a day without smoking, you deserve to be congratulated. After a week, reward yourself — buy yourself something special, or treat yourself to a movie. No matter how you do it, be sure that you reward yourself in some way. It helps to remind you that what you are doing is important.
5. Think positively
When temptation arises, remind yourself that you are a nonsmoker, that you do not want to smoke, and that you have good reasons for quitting.
6. Use relaxation techniques
Like any important undertaking, quitting smoking can make you a little tense. Breathing exercises can help. Instead of having a cigarette, take a long, deep breath and count to 10, then release it. Repeat this five times. See how much more relaxed you feel?
7. Get social support
The support of friends and relatives can be very helpful. They can congratulate you as you check off another day, week, and month as a nonsmoker. Tell people who are close to you that you might be feeling tense for a while, so that they know what to expect. They will be sympathetic when you have an urge to smoke and can be counted on to help you resist the urge.
