When you find yourself (despite much concerted effort!) preoccupied with thoughts of smoking, vaping, or chewing tobacco, mindfulness activities (or, grounding exercises) can be helpful to cope with these moments. They may not be a cure-all, but they can certainly be something to try, and you might be surprised with the result!
In my conversations with patients, what they have found to be useful about these techniques is the versatility and ease of incorporating them into their day-to-day lives to cope with cravings.
Grounding exercises bring your attention to the present moment and make it impossible for you not to pay attention to this moment. For example, you could achieve this by holding onto an object (choose something that you are comfortable with) that is either warm, cold, or slightly heavy. Try to focus your attention on the feelings and sensations of this object as you are holding it.
I have had repeated success with this exercise using small pieces of ice cubes. At times, I have had success with a heavy book as well. I hold onto it for as long as it takes for me to only focus on the object in my hand. Training our mind to sensations of touch can be a great way to “check-in” with how our body is feeling in the present moment.
Physical sensations that bring us comfort can also relieve anxiety and stress because we train our minds to feel content in that moment over time. You may be incorporating these moments into your day, and not realize it! It could be that as you enjoy taking sips of your coffee or tea, you find solace in that moment.
Or, while you are strolling in the sun, you find you enjoy the sun’s warmth on your skin for just a few minutes. Such moments are crucial in helping us to self-regulate throughout our day by redirecting our cravings to use tobacco, and by giving us a break from the hustle and bustle of our daily life.
