Written by Dimitrios Vrachatis, Specialist Cardiologist, PhD, National and Kapodistrian University of Athens.
Tip: Tell family and friends that you are stopping smoking
Social situations can tempt you to smoke. During the first weeks, try to avoid situations where cigarettes are available and temptation is strong. Tell the smokers you spend time with that you are quitting. Ask them to support you by not smoking around you or offering you cigarettes.
Ask people you trust for help. Calling a loved one can help you resist a strong urge. Going for a walk, seeing a film together or simply talking may also help. Tell your doctor and other health professionals, including pharmacists, dentists and counsellors, so that they can encourage you. They may suggest other strategies, explain how to prepare for quitting or share the experiences of others who have stopped.
Tip: Create an environment for you, rather than for smoking
Remove all cigarettes and smoking accessories, such as lighters and ashtrays, from your home, car and office before starting. Wash clothes and belongings that may smell of smoke.
Tip: Distract yourself instead of giving in to a craving
A craving can make your mind feel trapped. Remember that many things are happening around you at every moment. Listen to the sounds around you and notice the details.
Focus on something other than smoking: listen to music, take a walk or exercise break, call or text a friend, play a game on your phone, solve a puzzle or watch amusing videos.
Preparation helps. Make a list of these distractions before quitting: it may be particularly useful at the right moment. A craving can disappear very quickly once you give your attention to something else.
Tip: Find substitutes for holding a cigarette in your hand and mouth
- Try toothpicks, straws or cinnamon sticks. They can occupy your fingers and provide something to bite, especially in situations you cannot leave, such as waiting for a bus or at a restaurant.
- Paper clips, a stress ball or worry beads can keep your hands occupied when you feel nervous.
- Preparation matters. Before your final attempt to quit, try these options to find what helps you avoid a cigarette.
Tip: Check that stop-smoking products are being used at the right dose
Difficulties associated with nicotine withdrawal are natural. If strong cravings persist despite medication or nicotine replacement, the dose may need adjustment. Do not hesitate to contact your doctor.
Tip: Listen to your thoughts, then answer them
“I am stressed, so I deserve a cigarette.” How could you answer that thought? Try: “Yes, I am stressed, so I deserve a break to breathe and relax.” Or: “Some of my stress comes from nicotine withdrawal. When this craving passes, I will feel better. Once I have stopped for good, I will be less stressed.” People who have been smoke-free for one or two months do, in fact, feel less stressed than before quitting.
Some thoughts may be true without being helpful. If you think “It would be easier to have a cigarette now,” answer: “Yes, it would be easier now, but stopping permanently matters to me so that I can avoid smoking’s harmful effects. If I give in now, quitting will become harder. If I wait a little, the urge will pass.”
Prepare your answers in advance. Do not underestimate how persuasive your own thoughts can be. Every craving you successfully resist helps you get through the next one more easily.