We’ve all come across the warning that states “Smoking is injurious to health” somewhere or the other. Even the cigarette packets carry a health warning notice. According to World Health Organization, more than 1 billion people around the world smoke and 5 million people die each year due to illness caused by tobacco. The tobacco-related illnesses include cancers, chronic obstructive pulmonary disease (COPD) and heart disease. Quitting smoking can really make a huge difference to your health. Having said that, it’s not an uncommon fact that quitting smoking can be tough.
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What makes quitting smoking so hard?
One of the main reasons that make smoking an addiction is nicotine. Nicotine is a chemical used in cigarettes which makes you addicted to smoking. Over the course of time, your body gets used to nicotine. Nicotine triggers the pleasure centers in the brain. When you discontinue, you may experience withdrawal symptoms, making you uncomfortable and crave smoking. Since it takes some time to get over, most people cannot handle these withdrawal symptoms.
4 Tips To Resist Tobacco Cravings
Following 4 tips can help you resist tobacco cravings:
1. Make A Plan:
- List the reasons why you need to stop – Start with writing a list of all the reasons why you want to quit and keep it handy. Refer this list every time you feel tempted
- Keep a log – Keeping a log of the cravings can help you get over the withdrawal more easily. Note down the following:
- Time of your cravings?
- What were you doing?
- Who were you with?
- How did you feel after smoking?
- Set a date – Set a due date and stick to it
2. Be Prepared For Withdrawals And Avoid It:
When you discontinue smoking, the addiction makes it difficult to handle the withdrawal symptoms. Following tips can help you get over the withdrawals:
- Identify and avoid the places where you smoked the most
- Identify and avoid the people you smoked with the most
- Whenever you think you can’t handle the tobacco craving, push your time to 10 minutes and distract yourself for that period of time
3. Change Your Diet:
Studies show that there are certain foods like alcohol, coffee, and meat that make cigarette taste good. Foods like dairy products (milk and cheese), beverages like water and juice, fruit, and some vegetables make cigarettes taste terrible. Identifying the time you crave the most ( post lunch/post dinner ) and making changes in the diet will help to overcome cravings.
4. Try Nicotine Replacement Therapy:
Various medicines can also help to resist cravings. Nicotine replacement therapy (NRT) is one of the ways to deal with cravings. It includes gums, sprays, patches, tablets, and inhalers. There are also medicines like bupropion and varenicline which are available on doctor’s prescription.