The nicotine in cigarettes is what makes it so hard to quit as it’s incredibly addictive. When you smoke, the nicotine releases feel-good chemicals in your brain, so it’s no wonder that you end up wanting more.
Breaking this cycle is difficult because cravings are strong, and unless you have a will of steel you need to be prepared for when you experience them. The best way to overcome a craving is to distract yourself, so here are a few ways of doing that.
Get outside
If you’re able to, going for a walk is a great way of distracting yourself. A change of scenery can stop you from obsessing about cravings, and the gentle exercise and fresh air will do wonders for your wellbeing too.
Do something with your hands
Some smokers find it difficult to get used to suddenly having empty hands. Try picking up a pen and doodling, hold a coin, or play with a fidget toy. You can get discreet jewellery that doubles up as a fidget toy if you don’t want anyone to see you playing with a bright piece of plastic.
Eat or drink something sugar-free
Replacing cigarettes with food is one reason some people gain weight when they quit smoking. But when you’re craving a cigarette, you could try drinking a few glasses of water (the colder the better), chewing sugar-free gum, or sucking on a sugar-free lollipop. This way, you’ll have something to do with your mouth, and in the case of the lollipop you’ll be mimicking the hand-to-mouth action of cigarettes.
Find a new hobby
When you’re quitting smoking, time can drag and it can feel like there’s something missing without the cigarettes you’re used to smoking. Use this time to try something new and teach yourself how to do something – is there anything you’ve always wanted to try?
Drawing or colouring gives you something to do with your hands. You could learn a language (Duolingo is a good free app for language learning), teach yourself how to play the ukulele or guitar, take up model painting, play board games, try your hand at gardening – anything that immerses you in what you’re doing will take your attention away from your cravings.
Exercise
Getting active is a fantastic way of beating cravings. It’ll distract you and often make smoking impossible (can’t smoke if you’re in the swimming pool, right?), but researchers have also found that physical activity reduces cravings for up to 50 minutes after exercising too.
Not much of a fitness fanatic? That’s ok, you don’t have to be. Even short periods of activity are better than nothing. Walking, cycling, swimming, going to the gym and playing a team sport like football are all good ways of getting active, but there are plenty of things you can do at home too. Try dancing, yoga, or even housework or gardening – if it gets your heart rate up and you’re up off the sofa it counts.
You might even find yourself enjoying the new things you do to distract yourself from smoking that you keep them up long after you’re smokefree!
