Dealing with urges and cravings to smoke

Why do people crave a smoke after they quit? No one knows for sure. However, scientists speculate that urges occur for at least two reasons.

• First, we develop powerful associations between our smoking and other behaviours or situations. For example, many smokers associate drinking coffee with having a cigarette. Others are used to smoking while they talk on the telephone or sit in a bar. The smell of someone else smoking can also cause us to crave a cigarette. Since we develop these associations over many years, it can take many weeks, months or, in some cases, even years to break these connections.
• A second reason we may crave a smoke is because our brain have changed as a result of the nicotine and other substances in tobacco. Once again, it can take weeks, months, or even years for the brain to develop new connections.

How can you cope with cravings?

Most urges to smoke will only last a minute or two. You can control cravings by following the 4 D's:

• Delay - Don't smoke when you feel the desire. Wait a few minutes to see if the urge passes.
• Distract - Take your mind off smoking. Think of something else to do or change your situation. (e.g., take a walk; review your list of reasons to quit, think of the progress you've made). Tell yourself "the feeling will pass in a few moments" or "I refuse to let a cigarette control me."
• Deep Breathing - Take a deep breath in through your nose and hold it for a count of five. Push your tummy out at the same time. This makes the air go deeper into your lungs, where the smoke used to go. Slowly breathe out through your mouth to the count of seven. Repeat this three times and feel the relaxation as your stress drops away.
• Drink Water - Drink it slowly and keep it in your mouth awhile.

If you can't handle urges on your own or in some special situations, you may want to arrange to talk it out with somebody.