One of the essential things individuals can do to enhance their health is to quit smoking. Smokers of all ages, especially people with smoking histories, are at risk. Hence, smoking cessation is good for one’s health at any age, although it’s more advantageous if done earlier in life. Even those who have been chain smokers for a long time will reap the rewards of stopping.
Reducing or eliminating your use of tobacco is the single most effective method to protect others around you from the health hazards of secondhand smoke exposure. And, nicotine prescriptions in Australia is one effective way that people adopt. Meanwhile, over 20% of the individuals who smoke in Australia try quitting every year! Quitting has shown reduced death rates in Australia and an increased life expectancy by five years in the country. Also, over 5% of deaths that took place in Australia in 2020 were due to respiratory problems caused by smoking.
1. Keep Triggers to a Minimum
Tobacco cravings are more likely to occur while you’re in high-stress settings, such as at a party or a bar or when drinking coffee. So, set up a strategy to deal with your trigger circumstances so that you don’t have to resort to smoking to get through them. Also, don’t put yourself at risk of relapsing. And to avoid smoking while on the phone, have a pen and paper handy. Instead of smoking, you may doodle as you speak.
2. Postponement
The next time you get a tobacco desire, tell yourself you have to wait 10 minutes before giving in and do anything to keep your mind off of tobacco for the next 10 minutes. You can go to a smoking prohibited area if you can. Tobacco cravings may be quelled with these easy techniques.
3. Chew on It
To combat tobacco addiction, keep your lips busy. Try sucking on sugarless gum or hard candies, or eat crunchy foods like raw carrots, celery, almonds, or sunflower seeds.
4. Incorporate Nicotine Replacement Therapy Into Your Treatment Plan
Consult your physician about the possibility of using a nicotine patch or gum instead of cigarettes. There are several possibilities such as:
- Nicotine prescription in the form of an inhaler or nasal spray
- Nicotine patches, gum, and lozenges are available without a prescription.
- Prescription anti-smoking drugs include bupropion (Zyban) and varenicline, which contain no nicotine (Chantix)
- Nicotine gum, nasal sprays, inhalers, and lozenges are some of the short-acting nicotine replacement treatments that may help you overcome severe cravings.
- Combining short-acting treatments with nicotine patches or a non-nicotine drug is usually safe.
The use of electronic cigarettes as an alternative to smoking conventional cigarettes has gained popularity lately. However, more research can only tell whether electronic cigarettes help quit smoking and whether they are safe in the long run. However, nicotine prescriptions in Australia is a method that has been helpful recently.
5. There’s No Such Thing as “Just one”
When you want tobacco, it’s easy to give in to the temptation of having one cigarette. However, do not let yourself be deceived into thinking that you can end there. Having one entices you to try another, and you may have a relapse as a result.
6. Get Down on All Fours
Physical exercise may decrease your cigarette cravings by distracting you and taking their intensity off your plate. Also, it doesn’t take much exercise to curb cigarette desire. For example, jogging up and down the stairs a few times may help. Walk or run outside to relieve stress.
Whether you’re trapped at home or the office, there are plenty of exercises you can perform to get your heart rate up. And if you’re not into sports, try praying, doing needlework, building something, or keeping a diary instead. Alternatively, do menial tasks like cleaning or filing papers to keep yourself occupied.
7. Make Use of Stress-Relieving Methods
Smoking may have been a coping mechanism for you while you were under stress. And because of this, refusing to give in to a cigarette desire may be difficult in itself. Meanwhile, relaxation methods, such as deep breathing, muscular relaxation, yoga, visualisation, massage, or listening to soothing music, may help you deal with stress more effectively.
8. Call for Reinforcements
Ask for assistance from a family member, friend, or member of a support group if you’re having trouble resisting the need to smoke. Also, if you’re having trouble controlling your desires on your own, call a friend and vent your frustrations. Besides, a free telephone quitline, 800-QUIT-NOW (800-784-8669), offers assistance and counselling to anyone who wants to stop using tobacco for good.
9. Look for Assistance on the Internet.
Join a stop-smoking programme over the internet. Alternatively, you may visit a quitter’s blog and leave supportive remarks for someone else dealing with cigarette cravings of their own. This way, you can learn from other people’s experiences with tobacco addiction and how they overcame it.
10. Remind Yourself of the Advantages of Your Actions
The reasons you wish to quit smoking should be written down or spoken aloud to help you overcome cigarette cravings. Some examples are as follows:
- Feeling better
- Enhancing one’s health
- Avoiding secondhand smoking exposure for your family and friends
- Spending less money
Trying anything to curb your cravings is always preferable to doing nothing, so constantly remember that. Nevertheless, you’ll go one step closer to becoming tobacco-free each time you manage to resist the urge to smoke.