Our best crave coping tips
What strategy did or do you use to successfully navigate a three minute crave episode? We've already reviewed a few ways, including reaching for your list of reasons for commencing recovery. Let's take a look at additional coping techniques.
Each of us used our own little methods of passing the time during a crave. You may think that your tip, trick or method isn't worth mentioning but it worked for you and it just might work for someone reading this thread.
Let's make this thread a shopping cart full of the world's best coping techniques for Newibes, both now and future, as they attempt to quit smoking nicotine or stop use of chewing tobacco, cigars, snus, dip, e-cigs (electronic cigarettes or vaping) or break free from nicotine gum (Nicorette) or the lozenge.
Who knows, years from now this thread may be pulled up and your tip may help a nicotine addict reclaim their mind, mouth, money, priorities, time and life!
The following are links to crave coping tips shared in Chapter 11 of "Freedom from Nicotine - The Journey Home":
- Distraction crave coping
- Slow deep breathing exercises
- Progressive muscle relaxation exercises
- Guided imagery exercises
- Mindfulness crave coping exercises
- Embracing crave episodes
- Laughter
- Oral crave coping
Breathe deep, hug hard, live long,
John (Gold)
BlueFlame - Feb 17, 2001
This might sound crazy but it sure helped me....when a craving hits I close my eyes and go through the alphabet, thinking of a food for each letter. (A=apple, b=banana, etc.) I first was encouraged to do this by my doctor to help me relieve my migraines without drugs and have found that it also helps distract me from those pesky cravings. The more detail you can think up for each food, the longer this little exercise takes and the more likely you are to be fully distracted from your craving....and if anybody can tell me a food which begins with X I'd be really grateful! :^)
--BlueFlame (1M,1W,5D,21H)
Hal(Gold) - Feb 17, 2001
I found a great article on cravings that I printed out and have it on the side of my computer:
CRAVINGS
Smokers and ex-smokers both have cravings.
The smoker smokes to push the cravings away temporarily.
The ex-smoker accepts the minor discomfort of cravings to get the reward of not smoking.
One trades short term relief for long term memory.
The other accepts short term discomfort for long term freedom.
I'm glad I am making the latter choice.
NEVER TAKE ANOTHER PUFF
Hal 2M 2W 6D
JanieB - Feb 18, 2001
I assume you mean crave coping without food...huh?...LOL
My best technique was to take slow deep breaths while I focused on my reasons for quitting, and my disgust with my addiction.
Janice
P.S. for Blueflame: How bout x-tra sauce or x-tra rare prime rib?
mirigirl (silver) - Feb 18, 2001
Well if you are talking about the first 72 hours...you know what I did?? I almost LIVED at this Freedom notice board breakfast lunch and tea...and in the middle of the night... and on my way to the bathroom!! [Editor's Note: Freedom closed, visit Turkeyville]
Just readin, reading, reading, don't know that i did a lot of posting... but I remember printing off a lot of the threads or posts from Joel's Library or WhyQuit.com ... and so when I wasn't actually AT the computer I was reading anyway.....
I became determined NOT to make the same mistake I had been making for years..... many many many failed "Quits"....heartbreaking, no more.... all the time thinking ...please God..help me to NEVER TAKE ANOTHER PUFF!!
(EVERY little bit of Freedom helps! Finally realising that I could actually Quit! I could do it..and I am!! How amazing!)
YQS Maz
Four weeks, 9 hours, 27 minutes and 6 seconds NICOTINE FREE!!
709 cigarettes not smoked, saving $227.15. Life saved: 2 days, 11 hours, 5 minutes.
freeflight silver - Feb 18, 2001
My best food tip is one I learned in an article about a year ago. When my fav fattening, not very good for my health foods come to mind, I try to picture them in dull shades of grey. Then I try to picture a substitute food that is healthy in glowing, radiant colors. Then I try to experience the healthy food by taste, sound..is it crunchy, smell and before long I'm reaching for the healthy choice instead of the unhealthy one and I feel better about myself.
For example, if you were to picture, smell, taste, hear (so okay you can't hear sorbet...lol) sorbet or sherbet instead, then your choice would not only be healthier but you would have put more time into expecting it, and so you senses would be more satisfied. Sometimes this even causes me to not want to think of the fattening food because it now seems too much.
Just a thought that has helped me. Example for me is when I had my eye on lots of chocolate for Valentine's day. I made myself think more about raspberries and what happened was that I ate mostly berries ... a little cool whip with chocolate shavings. Cutting down on the calories, but still being satisfied.
This also applies to our quits as well. The more I picture the good checkup results, hear praises from my quit friends, smell the freshness of the clear crisp air and taste the foods I couldn't before ... the less I want to think about hacking up after lighting a stinking illnees producing sickerette...lol
What I'm trying to say in a very round about way, I guess is.... Experience the positives of your quit to the MAX and using all your senses!!!! Make it REAL!
Joel - Feb 19, 2001
My best crave coping tip? It is to never take another puff!
It may not get rid of a specific crave at the time, but for a person who used to be pack-a-day smoker, it will prevent close to 7,300 craves per year from ever happening again. I think that makes it a pretty powerful tip.
Joel
hannes (gold) - Feb 19, 2001
My best crave coping tip - was to go to the WhyQuit site & witness the personal horrors of smoking. It stopped my crave in zero time. However, when I am not near a computer or am at work - a hunk of peanut butter on a spoon eased the crave.
terri96019 (SILVER) - Feb 19, 2001
The long, long, long hot bath was what help me the best.I would lay in there until I could feel myself relax. Also, keeping busy everytime you get a crave. Keep moving around doing things. Terri
improud (golder) - Feb 26, 2001
My craving buster is NEVER TAKE ANOTHER PUFF and I DON'T DO THAT ANYMORE besides being on this site every minute that I can.
maid n oz (Gold) - Mar 09, 2001
A great tip for beating those cravings is having a few 'really graphic' photos at hand or quick reference on your computer of a cancerous lung, mouth and throat. Cancers caused by cigarette smoking. And/or maybe someone with a form of circulatory disease. That's really attractive. While you're at it, if you can find actual tape of a patient with emphysema, especially, a young patient with emphysema, I guarantee it will kill the strongest craving. These people are dying slowly and in absolute agony. Works for me.
I've got another good one. If you have a dirty ashtray handy whether it be in your car or home, put your nose in it and breathe it in. It's disgusting but it actually works.
Kelli
John (Gold) - Mar 26, 2001
Review your List of Reasons for quitting. Keep them in your purse or wallet!
Gaby - Mar 27, 2001
I just buried myself in my job during the day and kept busy until bed time in the evenings. I also drank alot of water, ate mints, chewed gum and most of all I made myself a daily promise. "Today I will not take a puff" This has worked daily for a period 2M 3W 4D 19h 11m 58s. I have NOT smoked 1695, for a savings of $288.32. Life Saved: 5D 21h 15m. This is an awsome experience and I am so proud of myself.
Feezy (Gold) - Apr 22, 2001
The most practical thing for me at first was to drink lots of water whenever a craving struck. I used to almost chain-smoke while sitting at the pc, so drinking water helped a lot when I was glued to this site in the first couple of weeks!
Now I'm starting to exercise again, and that feels so good that just thinking about it makes me more determined to never take another puff. Running up the stairs is also a good one - to remind me that I couldn't do that without being severely out of breath when smoking.
Fee - 1 month, 1 week, 1 day
Dida (Gold) - Apr 22, 2001
Best tips:
1. Go for a brisk walk and imagine the oxygen cleaning out all the crap that you put in....sort of like a vacuum cleaner.
2. Clean your teeth with a flavoured toothpick.
3. Go to the zoo and watch the animals - they sure as heck don't need to smoke.
4. meditate with a mantra: I will not smoke today....over and over till you calm down.
Diana
3 weeks, 2 days, 14 hours, 41 minutes, 236 cigarettes not smoked!!! 19 hours, 40 minutes of life SAVED and put to better use
mals - Apr 26, 2001
Memories (horrible ones) of my 72 hour withdrawal period keeps me from ever taking another puff. Don't get me wrong - I do think about them once in a while - like it's weird to not go home, reach for the phone and light up - but I can't .....just can't go through those hellish 3 days ever again and that keeps me clean!
Heike (silver) - May 12, 2001
I've been very lucky with my cravings, but the couple of really bad times, I posted to the board immediately, had a good whinge, a good cry, felt sorry for myself, read the replies, another good cry and the world was a much better place!
OBob (Gold) - Jan. 12, 2002
I'm discovering that one of the joys of leaving smoking behind is that we find that:
1) Smoking was never really a source of relaxation, but actually only a prop to keep us from having to face withdrawal.
2) There are a few hundred different healthy ways to relax that many of us ignored during the years we smoked. Some are 3 minute relaxation fixes and others are full-day fixes. What they have in common is that they promote REAL relaxation; not postponement of withdrawal.
Here are some rewarding alternatives that I've discovered:
hot, steamy shower/bath
similarly, hot tub, sauna, steam room
a walk around the block
standing in my back yard watching the birds or the clouds
walking on the beach -- I can smell seaweed again
backrubs (if you've got an obliging partner, give it a go)
lifting weights
Jerm (Gold) - Jan 22, 2002
If all else fails, I just hold on until it's time to go to bed. Once in bed and sleeping I don't have anything to worry about because that is 8 hours of not smoking in the bag, no problem!!! Didn't even have to try to not smoke for that 8 hours.
Good Times
Jerm
Jay Girl - Jan 23, 2002
Thank you for the tip John. I feel so good! Today is day 7. I have never had such resolve about anything in my life. I believe the reason is, I feel I am saving my life --- Literally. I am really looking so forward to the day that cigs do not pop into my head every 30 minutes. But the crave only last a minute. I have been taking deep breaths and blowing the hair out my mouth. This seems to always work. Hang in there everyone, and never take another puff. Have a great smoke free day.
Jay Girl
OBob Gold - Jan 24, 2002
Aha! I wondered what ever happened to my little list of relaxation / crave coping techniques. Knew it must have gotten moved, but never knew where to until now. ANYhoo, I'll add the following:
Sometimes a crave can become worse when I let it frighten me. If I turn away from it, and fear it's power. Because, at the end of the day, I think when you do this, you give power to the crave. A crave often ISN'T really that powerful, if you have the courage to stare it down.
Acknowledge it. Set it down in front of you. Ask yourself, what is this really? Do I really CRAVE a cigarette? Or is this just anxiety, and I remember how anxiety used to cause my nicotine level to drop, and how feeding my body more nicotine used to offset the withdrawals? How long is this lasting? Heck, count the seconds. 1...2....3....4...28...29.....am I still feeling like I was 30 seconds ago? Is it better? Worse? If I simply denied it, would it still be here in 5 minutes? How strong is it? If I rate this feeling, at this second, how does it compare with the one I had yesterday at 2pm on a 1-10 scale? How many 10s have I had over the past 24 hours. What other answers can I come up with to deal with this anxiety attack, if that's what it is?
What I tend to discover is that it's not as bad as my junky wants to pretend it is. It doesn't last as long as my junky wants to pretend it's going to. And, when I really think about it, I DON'T WANT TO SMOKE; but my junky remembers that that alleviated a different kind of anxiety before, and hasn't learned that anxiety comes from all different types of places (not just nicotine withdrawal), and that there are other ways to deal with this anxiety.
Nicotine's effect on withdrawal is like the effect you have when you put a large log on a campfire. When you first put the log on, the fire dims, and smolders. But a few minutes later, it's raging again. Logs don't put out fires -- they feed them -- ditto nicotine and withdrawal.
Okay, enough of this. I can see I'm starting to go off on tangents again....
GrumpyOMrsS (Gold) - Feb 21, 2002
I read earlier where someone suggested toothpicks. Toothpicks are the leading cause of choking. Careful!!
Roger (Gold) - Mar 13, 2002
As I have stated in a couple of my posts, my quit this time has been very easy for me. I did have some cravings but not the ones I had anticipated prior in my mind. Nonetheless, I did have cravings but not as many or not as intense as most experience. A few come to my mind, mostly within the first week or so that were intense enough for me to remember.
Getting to the point, (something I haven't mastered my whole life) I would use my mind to create an atmosphere that was pleasant for me, where I never smoked. In my mind, I would re-live that experience from the start to however long my craving went.
My favorite pastime is fly fishing for steelhead. These fish can exceed 20-30 pounds. They are nothing but rainbow trout that migrate to the ocean after a couple of years in the rivers and spend 2 or 3 years in the ocean and come back to the rivers to spawn. Since I know exactly how these fish take a fly, I would imagine my line shooting out in the current, mending the line once and steering my line through the drift.
Towards the end of the drift as the fly starts to slow and just kind of hang there, I feel the tug of a fish taking the fly. This can be as gentle as could be or very aggressive. My line would tighten and this large fish would drift to the surface, not sure what was happening to it.
As it realized it was not free anymore it would begin its struggle to set itself free. There is nothing in the world that compares to the fight of one of these fish. I would feel every run, visualize every jump and splash. To land one of these fish usually takes between 15 and 30 minutes or so. I visualized landing this creature and slipping the hook from its mouth. I would admire its beauty and let it slip from my hand back into the depths of the river which it emerged from.
This type of mental relaxation worked for me every time. Possibly it may help someone the same as me. Let me know sometime.
Roger
Loving my quit more and more each passing day. I have chosen not to smoke for2 Months 1 Week 5 Days 13 Hours 29 Minutes 57 Seconds. Cigarettes not smoked: 2862. Money saved: $466.59.
murphying (Gold) - Mar 13, 2002
I find I can kind of 'relax' into a crave - don't quite know how to describe it...kind of like smiling right in it's face!! Maybe I should try that fishing one - this is for Roger and John.
Ingrid
2 Months 1 Week 4 Days 20 Hours 9 Minutes 54 Seconds. Money saved NZ$1,505.35. Cigarettes not smoked 3542. Self esteem 100%
NevadaGal Gold - Mar 23, 2002
I am still 'forgetting' I quit... It usually only takes a reminder to myself (and I make sure this reminder does not become a debate, I keep it an affirmation!)
If a quick reminder does not work, I go outside and scream as loud as I can for as long as I can and when I am done I feel out of breath, light headed and my throat is sore... just like if I had smoked a cigarette! Of course this is without any of the long term effects. (I live in the country where no one will call the police because of blood curdling screams coming from a neighbors house every 30 minutes or so : )
One of my favorite ways to deal with a crave is to take a deep whiff off my clothes and smell the springy freshness... (this is not quite as noticeable to the neighbors, and does not wear a person out after the fourth or fifth time in a day!) (I read this off another post and thought it was a great idea!)
Rachel
katieque (silver) - Mar 23, 2002
I just incorporated a new technique yesterday that really seems to help me. When I'm driving and see another smoker, which I now seem so much more aware of, I take a deep breath and say "ahhhh much better!" The fresh air, even if I'm behind a bus, is so much better than the carbon monoxide, nicotine and all the other garbage I was putting in before. Simple but effective for me.
Rickgoldx5 - Jun 11, 2002
This may seem a little strange but when I start getting a little craving I remember an incident that I witnessed when I was 1 week smoke-free. My wife and I were sitting in a restaurant in the no-smoking section. I looked out the window and across the street is a sandwich shop. As I was looking, a young woman came out looking like she worked there. She had on an apron. She proceeded to light up a smoke. She must have stood out there for 5 minutes when a person I think was her boss comes out and pointed at the cigarette while talking to her.
She throws down the smoke and angrily starts walking back into the building. Her boss pointed at her and then at the ground said something to her, then she bent over and picked up her butt that she threw down by the door, and walked inside. About 15 minutes she came back out and had her jacket on with her purse in her hand and walked off mad! I told my wife she probably got fired for smoking on the job.
That's when I told my wife how insane it was to do that when you know it's against the rules! She looked at me and said, "There's no doubt in my mind, that would have been you a week ago!" I looked at her and smiled. What I wouldn't do to feed my addiction!!
Rick
I have chosen not to smoke for 1 Month 1 Week 3 Hours 38 Minutes 7 Seconds. Cigarettes not smoked: 2403. Money saved: $359.33.
Slycat - Jun 11, 2002
My techniques for coping when that crave comes along??? O.K... Here we go...
Rub-offs like crosswords, crossword puzzles, playing games in the Internet, bingo, any kind of game to keep my mind off of things...
Watching TV... always diverts my mind...
Judy
(7+ weeks)
bestmorris - Sep 23, 2002
The best tip I have so far to cope with cravings is to write about it and read posts and articles that make you understand how the addiction works and the symptoms and so on.
But when I cannot read or write, I try using my mind as time machine: I go back and forward in time.
NEVER TAKE ANOTHER PUFF! also helps me.
See you
just
Quit for: 3 Days 14 Hours 43 Minutes 36 Seconds. I have NOT smoked 65 cigarettes, for a savings of €16.65. Life Saved: 5 Hours 25 Minutes.
bestmorris - Sep 30, 2002
This is really the core of success in quitting smoking:
Never take another puff!!
It looks too simple, but it is the only rule that will allow you to beat nicotine addiction.
Yesterday I was in Paris, beautiful city in its complex architecture. I was going to enter in that bistrot and have a drink just before getting on the bus. The bistrot was populated by smokers of any kind: cigarettes, cigars or pipe.
My first reaction was: I am not going in there! Then I decide to sit at a table outside the bistrot. I was still a bit concerned by all the smokers inside and outside the bistrot. Ordered a soft drink and spent a few minutes admiring the buildings surrounding the square.
When I left, I counted the number of cigarettes I would smoked if I was sitting at that table just a couple of weeks before. This time I had none, even though smokers were around me.
NEVER TAKE ANOTHER PUFF is the rule and this will set you FREE.
Joel - Oct 15, 2002
Hello Rose:
Sunflower seeds are not that particularly low in calories. One ounce worth, which can easily be eaten in a serving, would be 162 calories. Lets say you "treat" yourself to one serving a day at one ounce each as a kind of crutch replacement to quitting smoking. In one month you would have consumed 4,860 extra calories which will translate to almost 1.4 pounds of fat. In one year this replacement behavior, if not stopped, would translate to over 16 pounds of extra fat. Be careful with food as a substituted behavior, no matter how natural the food may be.
Tellmeemore Silver - Oct 21, 2002
I still consider myself new at my quit since I've only been off nicotine 6 weeks. When I first stoped smoking, I wasn't one who had alot of cravings. The withdrawals were mild and now I have very, very few. In fact, I can't think of any I've had today. Anyway, back to ways to get through cravings. At first, when I did experience some the best thing I did for myself was take deep breaths and exhale slowly. It sure helped me.
Billie
Hillbilly(Gold) - Oct 21, 2002
My wife has a ten-year old cocker spaniel. In the early days of my quit, I would sit with the dog in my lap and rub its head. I'm talking for hours. I purt near rubbed the hide off that old dog in the first couple of weeks. She must have liked it, though. Didn't complain much. Petting an animal is very calming. Try it for your next crave. It's also low-calorie. :-)
Dave
BRAVER SILVER - Sep 26, 2003
Hi - Gina here. I'm SUCH a newbie it's unbelieveable BUT - what I've been doing, today and yesterday, because I get cravings ALL the time at this point, I do one of two things. I'll either take a bath, I have this aromatherapy stuff for my bath and I'll sit there and I have a motivational CD on quitting smoking I'll listen to why bathing OR if I don't have time for the bath, I'll grab one of my kids, (they're so cute!!!) and sit and kiss and hug and squeeze them for definitely more than 3 minutes. If the craving is REALLY bad, I'll do both!!!!!
Nicotine Free for 4 days 18 hours 30 minutes.....
Finallythere4GOLD - Oct 19, 2003
I have really hard time in the car so I keep a wad of silly putty in the ashtray of my car. When I get a craving I grab the silly putty and just work it with my hands. Believe it or not it's very relaxing and and helps take your mind off your crave.
I have chosen not to smoke for 2 Weeks 14 Hours 41 Minutes 52 Seconds. Cigarettes not smoked: 511. Money saved: $115.07.
Vito Silver - Oct 19, 2003
The thing that work best for me and why I think they do:
1. HAVE A DEEP BREATH. Produces a natural reward feeling and remembers me my lungs. As Joel has said, this one is the only we always will have at hand.
2. DRINK A GLASS OF WATER. Produces a natural reward feeling and remembers me of my digestive system.
Vito
1M 2W 4D 1H 3Mns
Saved to date: $144.10
Cigs not smoked: 1201
ryuerik silver - Oct 29, 2003
Wheneve I sense a crave I use this simple but effective (with me) system. I hope I can help you too. In my mind I count how many stinksikarettes I would have smoked today starting from the first one at 8:00 just out of bed, the second at 8:15 with my cappuccino, the third at 8:30 checking my e-mail, the fourth at 9:00 walking to the station, the fifth at 9:20 while waiting for the train, the sixth at 10:00 when I get off the train .......
By 12:00 O`clock I am SO Happy I QUIT and do not need to TAKE ANOTHER PUFF EVER AGAIN!
Ryuerik
Free and Healing for Nine Days, 7 Hours and 44 Minutes, while extending my life expectancy 19 Hours, by avoiding the use of 233 filthy stinksikarettes and depriving the tobacco company`s and the tax office of 3.147,64 JPY.
Eeyore6083 - Nov 26, 2003
I'm a newbie so not all that ready to be giving instead of receiving advice but I picked a song, Walk On by U2 and if I'm home or in the car I pop it in a sing it as loud as I possibly can (which I can do better now) and repeat if I feel necessary. Pick an anthem and use it!
IrishLotus GOLD - Jan 05, 2004
I know when I first started this battle I kept a rubber band around my wrist. Whenever the crave hit really hard, I would twist this band around in my fingers to help with that "I need to do something with my hands" feeling. Remember, celebrate your victories...and every crave beaten is a victory!
YQS-
Lotus~ 468 Days
Canadadel gold1 - Jan 07, 2004
Hi friends,
I am a newbie, but I have found a wierd thing that works for me. I keep a small container of my favorite hand/body lotion in my fanny pack. (I have room for that now, because I'm not trying to jam in a packet of cigarettes!).
When I am visiting friends or family and I feel a craving, I pull my little container out and put some on my hands. I think this works for me because I like the smell. It's such a treat not to smell smokey hands.
I've been free for 1 week, 3 days, and nearly 2 hours. I'll NEVER take another puff!
Savvi s Time - Jan 21, 2004
My favorite smoke of the day was always the one that I had when I first woke up. I would roll over, turn off the alarm, turn on the news and light a cig. I'd spend some time coughing up the crap that my lungs had cleaned out overnight and smoke my cig. My hubby would do the same and we would not speak or get near each other while we went through this routine.
Now that we both have quit, we roll over stretch and take a deep breath, turn on the news and snuggle while we wake up. So, I guess my coping tip is to spend some time close and snuggling with someone you love and enjoy the fact that you will be able to snuggle that much longer since you have added time to your life.
Kelly - Free and Healing for Nine Days, 5 Hours and 5 Minutes, while extending my life expectancy 15 Hours, by not smoking 184 cigarettes that would have cost me $30.50.
TX Keith - Jan 23, 2004
I'm sure this one is listed somewhere, but I like to take a brisk walk. I'm fortunate in that the company I work for has literally miles of hallways. When cravings hit, sometimes I'll just get up and go for a walk. If it's nice outside, I'll go for a walk outside. Stairs would probably work too, but we don't have any long flights of those in this building.
One other that I can think of that really works - coming here and reading. But then, if you're reading this, you already know that. ;)
LadyHouck - Jan 23, 2004
There are several things that help me during a crave. Thankfully these are happening less often and are much less intense. One thing I do is wash my hands. For some reason that helps. If I am not where I can wash my hands, I have some great smelling lotion I put on. I like the smell and it gives me something to do. Shower definitely help a lot. I'm sure I could come up with more, but those are the main ones I have used almost daily to get me to this point. Hope that helps.
Lady H
Happily healing and smoke free for Two weeks, three days, 23 hours, 32 minutes and 10 seconds. 719 cigarettes not smoked, saving $71.92. Life saved: 2 days, 11 hours, 55 minutes.
MSROCKET0 - Jan 23, 2004
Stomping around and huming a tune. By the time Im done with the song Im laughing so hard I forgot to smoke.
~MS~
15 Days Freedom
screechwinter - Apr 17, 2004
Cold cranberry juice also provides such a kick and gives a nice boost to blood sugar if i'm feeling particularly crabby. Ice cold water has been working for me as well. Both are great for killing any craves. They keep my mouth busy and I can bring a bottle with me in the car.
I've also been brushing my teeth after I eat to reprogram my ritual of smoking after I have finished. Who wants to smoke after having such nice breath?
Never take another puff.
ahnaka
six days, 11 hours, 54 minutes and 27 seconds. 97 cigarettes not smoked, saving $20.71. Life saved: 8 hours, 5 minutes.
kattatonic1 gold4 - Apr 17, 2004
Change Something!
After day 3, I stopped dealing with physical cravings and was now dealing with psychological triggers -- though some psychological triggers certainly have their physical manifestations. Anyway, my brain takes cues from what I am doing and cues from the environment, compares them to my memory banks and says, "Time to smoke" when it finds similarities. Consciously changing something small seems to break most connections. I have done the following when experiencing a trigger:
- Moved furniture in each room around slightly
- Moved the plants
- Driven a different route
- Walked on the other side of someone I often walk with
- Exit out a different door
- Changed my purse
- Rearranged the items on my desk
See what I mean? Even switching something from my left to right hand or vice versa when a trigger comes up helps disassociate it with the scene or event. You don't have to do it all the time. I drive a different route home from work once every week or two and the rest of the time I still don't think about smoking in my car any more. Our brains are amazing things.
NTAP! This is a great thread.
~ Kay ~
Celebrating 3 Months, 25 Days, 8 Hours and 29 Minutes of Freedom. Forsaking 2327 doses of poison has liberated $748.23 and 8 Days and 1 Hour of my life.
jennyissilver - Apr 19, 2004
I found cleanning something to be a good distraction. Clean a window or the glass on a painting near where you smoked and look at the brown smudges on the paper towel. Then think about that gunk on your lungs.
Jenny
Enjoying 36 days of freedom
SmokefreeLeeTron - Apr 19, 2004
Deep Breathing and healing appreciation. It's hard to believe how well it works for me.
Every day I can breath deeper and it may be my imagination, but these deep breaths "taste" sweeter in my healing lungs everyday. That might not make much sense but it works for me.
When a trigger hits, I take a deep breath, remember how it was to wake up that morning without coughing, and tell myself that if I give in and have a fag, I will lose the ability to take deep breaths and my morning cough will come back and just like that; the trigger passes and I go on living without smoking.
Also, as time passes, I find myself doing it more and more just for pleasure as my triggers become less and less frequent.
It'a great as a coping mechanism as it needs no special equipment to perform and you can do it anytime, anywhere. All you need is air and your own lungs.
Lee
Put down the sickerettes 1M 3D 21h 43m ago. 1,396 **** unsmoked. $244.32 saved and already spent on other things...
TokyoRaver1- Jun 25, 2004
I usually drop down and do some push ups, that or dips, or I run or something.
Exercising my way through a crave is also helping to keep my weight in check during the first couple weeks of my quit.
UnbudgingVonnie - Jul 16, 2004
These are great ideas. Thanks for sharing. My fave. Now that my smeller works better the air seems to smell stale( maybe old cig smoke?) so I spray something. I like the " Pure Citrus" orange freshner best but in a pinch or for a change I'll spritz on some fresh perfume.
Vonnie
2M 3W without nicotine... thanks to you all & Freedom
wittler h - Sep 27, 2004
I stay busy! I haven't stopped for much more than sleep and food for two weeks. I'm getting so much stuff done, it's great! After that I just remember there is no such thing as one puff. That does it for me.
DeWitt
I have been quit for a little more than 13 days. I have saved $34.68 by not smoking 277 cigarettes (that's allot a smoke!). I have saved 23 hours and 5 minutes of my life. I WILL N.T.A.P. THERE CAN NEVER BE ONLY ONE!
Ann - Sep 29, 2004
Okay, I have one. Next time you have a crave, find someplace where you can observe smokers (perhaps preferably from a distance). One woman in particular has been almost a blessing for me (and that is very selfish, but . . .). She goes outside to smoke as all smokers do and as she inhales she coughs and hacks that nasty wet mucousy cough. Then she takes another drag. I don't know--maybe this isn't a good coping technique, but it puts me right off!
kwhtlw - Sep 29, 2004
Yesterday I had the first real serious consideration to use tobacco that I have had since the first week of my quit. Sure there have been fleeting thoughts and urges but nothing like this on. I thought; "I will just get a can and have one chew" this time I was seriously considering it.
So.....I used Joel's wisdom and asked myself "Do you really want all the additional doses that goes with that first dose of nicotine?" and "The odds are stacked against you, in that you may never have another quit in you!" and the final weapon was "Is it worth it?" That would be my tip, since it worked for me.
Kevin, NicFree & Luv'n It for 103 days. I quit chewing tobacco on 6/17/04, have not spent $516.70 on copenhagen.
K8ster591 - Oct 29, 2004
I just made it through week one myself but I hope this advice helps an even fresher newbie.
I read that thing on the WhyQuit site about how nicotine releases stored sugars and fat to your brain within seconds. (it's almost like slamming fat and sugar into your veins....mmmmmrrrgh - slurp - yum). A big part a the first few days of withdrawal is due to low blood sugar. That factiod saved me from smoking for the first 72 hours.
I kept drinking juice and eating fruit in SMALL AMOUNTS almost as often as I would've smoked (once an hour at least) and saying to myself, "You can wait 20 minutes until this sugar kicks in just like every other normal person does. You are so used to instant gratification...anyone can wait 20 minutes."
This was the easiest first week EVER. I've managed maybe 2-3 times in my life to make it a week or more but I remember it being HORRIBLE. Couldn't think/sleep/concentrate/feelSANE. AWFUL! This time was 80% better! Keep hydrated and eat healthy snacks like apples 'n stuff, it will make the first 3 days tolerable anyway.
Also: Look at all these people on Freedom who have made it! Doesn't it just blow your mind?
-K8
Barb761- Nov 17, 2004
When I get a crave, I keep saying to myself, remember, I don't smoke anymore. This works for me most of the time. I have also cut drinking straws and chewed on them or pretended I was smoking while driving in the car during the first few days. A friend who quit with me was having a bad day today. I made her a copy of the Stop Smoking Recovery Timetable with photos included at the end. This seemed to help her after we cried for awhile. Thanks again for all the info. You can do it! Barb
Jamie - Nov 18, 2004
I step out on the front porch and take af ew deep breaths of fresh air, or I busy myself making a cup of chamomile tea...by the time I have the cup of tea ready, the craving is gone.
oxygentle - Nov 18, 2004
Today is my 12th day off. My Crave Coping Tips are:
- Changing the phrase: "I must not smoke" into "I don't want to smoke.
- Walking/Jogging
- Drinking a glass full of water in slow sips
- Taking a bubble bath with candles lit and listening to an audio book or nice music, wearing a face mask and a hair mask - good treatment :o)
- Going shopping ;o)
Stay Nicotine free and do not give up on yourselves: you are worth it!
Love Oxygentle
ShutterJulieG - Dec 23, 2004
I am "cleaner" than I ever have been in my life! Sometimes, when I am in the shower, I run the hot water tank empty! But, when I am at work or otherwise cannot take a shower, I have found something nice and low fat: Chocolate mint candy canes! They are also helping ease the withdrawal from "what to do with my hands." Yesterday, I even took my candy cane outside to the designated smoking area in the parking lot to wish my former smoking friends a Merry Christmas (on vacation now until next week.) I had to stand a good distance away from then though, as the smell was unbearable!
Julie
1 week 3 days 13 hours 40 minutes!
Alyson GOLD - Jan 07, 2005
I recommend dancing and singing with the music up LOUD. It gets you through the crave and uses your healing body to actively celebrate at the same time!
Alyson
Gold Club
Just Gie Gold - Jan 07, 2005
I'd have to say during my first 2 weeks, I was soooooo clean from showering/bathing perpetually.ZZRSteve GOLD - Jan 07, 2005
Nothing beats a good, old fashioned walk. Raining? Who cares? Dark? Who cares? Little kids at home? Put em in the stroller and have at it. My $0.02.
Steve 7 months, 24 days.
libby111605 - Jan 08, 2006
The best thing for me is to come to this site and read - calms me right down!
Libby - 7 weeks, 3 days quitnosmokinvickie - Jan 08, 2006
I have been reading articles from this site and deep breathing as well. I am mostly just trying to keep my hands busy and I have been crocheting and teaching myself to sew plus I brush my teeth a lot. You don't want a cigarette after brushing your teeth!!!
Vickie
I have been quit for 6 Days, 21 hours, 55 minutes and 26 seconds (6 days). I have saved $16.59 by not smoking 82 cigarettes. I have saved 6 hours and 50 minutes of my life. My Quit Date: 1/1/2006 12:00 AM
John (Gold) - Jan 08, 2006
As you begin to dose off tonight you'll greet a moment in time when the conscious and subconscious minds come closest. I encourage you to use this window of opportunity, just before falling to sleep, to calm any remaning deep inner anxiety producing fears and to feed your mind the most positive image you can of a reclaimed life that is beginning to notice and relish the ease and beauty of freedom from nicotine.
Use the moment to have your own little parade, to take pride that you remained free and healing today! Allow yourself full acceptance of the fact that to remain free and healing will always be as simple as ... no nicotine, Never Take Another Puff!
John (Gold x6)John (Gold) - Jan 08, 2006
Don't Let Any Tip Become a Crutch
A crutch is any form of dependency recovery reliance that becomes so great that if removed could result in relapse.
Helene (Gold) - Jan 17, 2006
It's been about 15 years since I quit smoking cold turkey. Have to say It was the most difficult thing I've done in my life. Think it helps to have, or develop, a stubborn streak about the situation--when cravings struck, I reminded myself the tobacco companies were literally banking on the addiction's hold.
No "tricks", other than putting a few butts and some water into a baby food jar (cutting back hadn't worked--found myself rooting through my garbage for old cigarettes). Wore clothing with pockets so I could carry it everywhere. Can't tell you how many times a day I needed to look at it!
One last thing--I would never have succeeded if I'd thought of quitting in terms of weeks or months. I could only handle the withdrawal hour by hour.
Good luck to everyone.
Helene
sondrat123 - Jan 30, 2006
Sandy - a nicotine addict who hasn't smoked or used nicotine for Twenty Three Days, 19 Hours and 40 Minutes, while extending my life expectancy 1 Day and 5 Hours, by avoiding the use of 357 nicotine delivery devices that would have cost me $53.65.
I have been using a rubber band around my left wrist. When the "thought" comes to me or I get that empty, restless feeling that I'm missing something, I snap the rubber band to get my attention back on the fact that I am a nonsmoker. I picture a black and diseased lung that I saw on the internet and then picture my lungs getting healthier and remind myself that if I EVER take another puff, I'm right back where I started!!
NTAP and don't fool with nicotine!!!
nancy999 - Mar 27, 2006
Here are the ones that worked for me. Remember, everyone is different!
Read Read Read. For me, reading this site was like being in the shower. As long as I was reading, the urge to smoke - if it came at all - was short lived!- The deep breathing for sure - for me this was almost instinct. I did so much of it my first week I think I made myself dizzy.
- Something I wish I had done better is plan for the blood sugar. I wish I was better prepared with small meals and juice. I had a tough time with that one - I used to go to lunch without food as a smoker, but at first in my quit I would get shakey at about 9 or 10 am and eat anything/everything in sight. As soon as I preped, I was fine.
- Walk around for just 10 seconds. I'd literally just walk around my house outside with an urge. At work, I'd just walk around the halls like I was going somewhere important - up one stairwell, down the other. Urge gone!
- The insomnia was crazy too. The best thing that worked for me was relaxation sounds/music CD on my nightstand. I pushed the "15 minute play" each time I woke up.
- Print out the thread or info from WhyQuit that had the MOST impact on you (the one thing that hits you right in the gut when you read it). Keep it on you at all times - read it when your computer is not available.
- Teeny-tiny victories. At first, it may be each hour, then it will become the most often trigger, then old sneaky triggers.
- Create a mantra for yourself. I had a few that I would just say or think over and over again - especially when I got really mad. My biggest was NTAP. also included :"No one or nothing will make me smoke", "it's already a done deal, I don't smoke", "go away because it won't work", "nothing will change if I smoke".
Hope this helps someone!
Nancy NTAP One month, two days, 2 hours, 35 minutes and 53 seconds. 752 cigarettes not smoked, saving $182.15. Life saved: 2 days, 14 hours, 40 minutes.
nikki 1973 free - Jul 06, 2006
Oranges - and lots of them:) I also found brushing my teeth after every meal was really helpful as those times were difficult for me initially. That minty taste is way better than the stinky dry throat and mouth we had as smokers!
When things got tough, I would repeat a few mantras over and over and over in my head until the crave passed, such as:
- If I have a problem and choose to smoke - then I've got two problems.
- I choose not to smoke because I want to be strong, fit and healthy.
Hope this helps!
Nikki - Free now for 108 days, happy, guilt free, proud and healing a little every single day :)
bdc880 - Nov 07, 2006
I have read in a lot of posts, people asking what to do while driving as this seems to be a place we all liked to light up. In a world where smoking is so unacceptable, this for me was a safe haven for feeding my addiction. Now in my car, I have all my favorite CD's and when I am having a craving, I crank up one of my favorite songs and sing along. It takes my mind off smoking and also makes me feel happy and free.
BDC
35 days quit
Meeshe - Nov 08, 2006
I never avoided my craves by thinking about something else or doing something else. I confronted the crave. I would think about the nasty biological addiction I had and I would remind myself that this chemically induced nicotine crave would go away in 3 minutes. It wasn't ME who wanted to smoke, I wanted to quit.
And I could survive 3 minutes! If I could handle talking to my mother for 20 minutes, then I could handle--wait a minute, the craving is gone! The cravings I had only lasted about 30 to 50 seconds (and sometines less) with this strategy and I have not had one in over a year. I think? Sorry, I can't remember.
NTAP
It's so nice to be a non-smoker :) I'm so happy for everyone here!
Meeshe
Free for 1 year and 11+ months
Nico Free Me - Feb 06, 2007
I have to agree with the shower tip. Another good one for me is a nice HOT relaxing bath.
John
Just Hannes - Feb 06, 2007
I don't smoke.
That's how I handle a crave.
Go away crave. I don't smoke and I never ever will smoke again. Not even a puff!
I can even get angry at the crave.
Tss Tss now go away. Just like you make a cat go away Tss Tss GO AWAY!!!!!
The crave goes away (takes 2/3 minutes normal but my craves are so scared they go away faster).
In the end I know at some point the craves will never come back. That's what I have learned here. NTAP is hammered in my head.
Frits (Free for 60 days)
cxb cxb - Feb 06, 2007
- Showers.
- Complimenting other quitters. (don't want to be a hypocrite!)
- Reading whyquit stories, sending positive thoughts to those who have passed and those who have lost.
- Meditation. Even if I only do it for 5 or 10 minutes, the effects can last the rest of the day.
- Yoga balancing poses. Settles your mind and makes you feel strong!
- Accepting that my mind is made up. There's no need for a debate. I will not smoke.
- And finally, this was fun, went to a language conversation exchange (for people who are trying to learn English as a second language. What a great way to shift gears in your mind!)
cxb
2w 12:20 smoke-free, 73 cigs not smoked, $29.20 saved, 6:05 life saved
bugabug - Aug 02, 2009
I love a bubble bath. So I picture myself relaxing in the tub surrounded by bubbles. I also just discovered peppermint tea. Very nice to sip on.
Herman1331 - Jan 29, 2011
I took a shower or bath when the craves were really bad. I would also take a walk around the block. Work out in my basement. At work I'd take time to smell the smokers coming back in from their smoke breaks and be thankful that I don't smell like cigarette smoke.
Joel Spitzer - Jan 29, 2011
A crutch is any form of dependency recovery reliance that becomes so great that if removed could result in relapse.
Knowledge is a Quitting Method
