As an ex-smoker, you’ll have urges to smoke. Sometimes the urges are physical, as if your body needs a cigarette. At other times, they’ll be mental — feeling like you deserve a cigarette. And sometimes you may want to smoke because it’s a habit.
Physical urges
As a smoker, you became addicted to the nicotine in cigarettes. Nicotine can create good feelings that make you want to smoke more. But it also creates bad feelings when you try to cut back. Physical urges are one way your body tells you it wants nicotine. This “craving” for nicotine is part of the withdrawal process, along with symptoms such as headaches and feeling tired or lightheaded. These symptoms go away after one or two weeks, but the urges may keep coming for a while. As time passes, you’ll have fewer physical urges to smoke.
Tip: Time your smoking urges. They will probably last a minute or less.
Mental urges
Did you used to reach for a cigarette when you were nervous? Or to help you relax? Or as a reward? If so, you may still want a cigarette at those times.
Habit
Smoking is a habit you can change. You learned to use cigarettes to feel “normal.” Now you must retrain yourself. In time, you’ll feel normal without cigarettes.
- Identify triggers. Think about times when you want a cigarette.
- Select coping skills. How will you cope with each of your trigger situations?
- Put your plan into action. Review the plan, practice and be ready to act when you feel an urge to smoke.
Put your plan into action
Review your plans and prepare to use them.
- Do you need to stock up on anything such as gum, hard candies, healthy snacks, books, videos or projects?
- Is there anyone you want to talk with about your plans?
- Is there anything you can practice? Try out the tips you chose to see if they work for you.
