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Coping with Cravings

While you are quitting, you may get cravings for a cigarette every once in a while. They will pass eventually, but until then, the urge to have a smoke can be quite great. Do not worry, there are ways to overcome the cravings. First, try remembering the "3 R's":

• Remind
  Remind yourself why you want to quit. Look over your reasons for quitting that you wrote down earlier.
• Rehearse
  Rehearse what you will do to handle the urge when a high-risk situation arises.
• Reward
  Reward yourself for each urge you overcome.

Next, if that does not work, there are the "4 D's":

• Delay
  Delay acting on the urge. Do not give in.
• Deep Breathing
  Use some of the deep breathing relaxation exercises we gave you earlier.
• Drink Water
  Drink a glass of water very slowly, taking small sips - and holding the water in your mouth for a while.
• Distract
  Take your mind off smoking by keeping busy with something else. Work on a puzzle or go for a walk.

Remember when you did the exercise to determine your smoker type? Depending on what type you are, there are different methods you can use to resist the urge to smoke.

Type 1: Stimulator

You smoke for the lift you get. It picks you up and keeps you going. Here are some tricks you can use to fight off that craving:

• Recite the benefits of being free from smoking
• Splash cold water on your face
• Take 10 deep breaths
• Do a few exercises and stretches
• Brush your teeth with mint toothpaste
• Snap a rubber band on your wrist when you get a craving
• Can you think of others?

Type 2: Handler

You smoke because of the motions. You like handling the cigarette and the ritual of smoking it. Here are some ways to avoid giving in to that urge:

• Doodle with a pencil
• Play with a Rubik's cube
• Handle a coin
• Hull sunflower seeds
• Drink a glass of milk
• Build something with tools
• Can you add any others?

Type 3: Relaxer

You smoke because it relaxes you. You like the calming effect of a cigarette. You may be able to avoid giving in with these tricks:

• Sleep in some morning
• Soak in a warm bathtub
• Go for a leisurely walk
• Read a good book
• Pray or meditate
• Do some relaxation exercises
• Do some mind imagery
• Can you think of any others?

Type 4: Stress Reducer

You tend to smoke when you are most stressed. You find that smoking eases your nerves. These tricks may help you resist the cravings:

• Do some exercises and stretches
• Get plenty of rest
• Repeat "I love being free from smoking"
• Have breakfast in bed
• Telephone a friend
• Are they any others you can add?

Type 5: Nicotine Craver

You are most affected by your addiction to nicotine. You find it unbearable when you cannot smoke. Next time you feel a craving, try some of these tricks:

• Exercise
• Break the chain of triggers leading to the habit
• Go for a walk after a meal
• Avoid coffee, tea, and caffeine
• Look at your watch and count to 300
• Chew sugarless gum
• Avoid red meat, alcohol, and hot spices
• Snap a rubber band on your wrist when you get cravings
• Are they any others you can add?

Type 6: Habit Smoker

You smoke because of the habit. You may not even like smoking anymore. Here are some tricks to use the next time you have a craving:

• Get a drink of water
• Keep your hands busy
• Do some stretches
• Go for a walk
• Identify the cues that precede your smoking
• Repeat "I love being free from smoking!"
• Replace the old habit with a new good one
• Are there any others you can add?

When all else fails, remember the craving will pass. Praise yourself for getting this far and feel proud. Know you can make it the rest of the way.

Cigarette Substitutes

You may find it helpful to take cigarette substitutes with you wherever you go. After all, you used to take your cigarettes everywhere you went.

The following is a list of several types of cigarette substitutes. Pick several you think will work for you. Be sure to always have them handy to fight off the unexpected craving:

• Nail file
• Toothpicks
• Your list of reasons to quit
• Playing cards
• A book
• Rubber bands to snap
• Paper clips to bend
• Bottled water
• Crossword puzzles
• Candy, gum, or mints
• Magazine or newspaper
• Breath spray
• Pens and paper for doodling
• Worry stones or beads

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Continue reading: Coping with Relapses

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