Smoking is an addiction and craving for tobacco when you have been a smoker for a long time is inevitable even when you are trying to quit. Tobacco cravings, just like other addictions, are powerful, but each time you are able to resist the urge to smoke gets you closer to quitting smoking. Smoking cessation may be difficult but not impossible to do if you are determined to stop using tobacco. Here are ten of the most common ways to quit smoking:

1. Triggers:

Avoid these so-called situations known as “triggers” that induce your tobacco craving in which you previously used tobacco such as parties, watching TV or being in a bar. Identify these situations and avoid them or implement an alternative. Chew mints, for instance, while reading, lessen your forays to bars, sip ice water while cooking, etc. Quitting smoking may be vulnerable to relapse so keep track of when you are most likely to smoke and do something else.

2. Oral gratification:

As mentioned, chewing on something will take your mind off smoking. Sugarless gum or sugarless hard candy or munch on something filling, crunchy, and nutritious such as nuts, sunflower seeds, and carrot and celery sticks.

3. Physical activity:

Engaging in sports or athletics can serve as a healthy distraction for you from the urge to smoke. Believe it or not, half an hour of walking or jogging can eliminate your tobacco craving. Or you can do needlework, crochet, woodwork, knit, puzzles or journaling. Even household chores like vacuuming can help distract you from smoking.

4. Mind relaxation:

practice relaxing your mind to avoid stress since stress generally precipitates the urge to smoke. Yoga is helpful in relaxing the mind. Massage is also another way to relax not only the mind but the body as well. Complement either yoga or massage with aromatherapy.

5. Delayed gratification:

If you have an urge to smoke, give yourself ten minutes to get over it. During this “wait,” do something to distract yourself from this urge. Try going for a short run or jump rope and see how the urge goes away naturally.

6. Support group:

join a smoking cessation group. Much like Alcoholics Anonymous, this group can help provide you with moral support through a phone call, text message, email or even a personal visit from other members. It is easier to quit smoking if you know people are looking out for you to succeed.

7. Remove tobacco products from your sight and reach:

This should be self-explanatory but just for reiteration, ensure that you do not have access to tobacco products – cigarettes, pipes or cigars – in your home or workplace. Get rid of smoking implements like lighters, ashtrays, and matches. While this condition may be easier at home, it would be challenging in the workplace. Inform your friends about your desire to quit smoking. This will, hopefully, get the smokers in your workplace to do the same. Incidentally, hanging around with smokers would tempt you to smoke so avoid them for a while at work.

8. Keep a journal:

Recording your progress can really encourage you to succeed. If you re-read your journal’s entries about resisting the urge to smoke for three straight days, for instance, can uplift your spirits and motivate you to try harder.

9. Reduce your smoking frequency:

Contrary to most notions, quitting smoking cold turkey has not been proven effective. An abrupt cessation may cause your body severe withdrawal symptoms. After being used to a certain amount of nicotine, your body may go haywire if it suddenly doesn’t get its regular “supply.” Reducing smoking in a gradual manner prepares your body to take less and less of the nicotine while it adjusts to its absence.

10. Nicotine Replacement Therapy or NRT:

You have a choice between the nicotine inhaler or nasal spray, both available in the market by prescription. Chantix is medication used with counseling and behavior modification by working in your brain to block sensors that increase the urge to smoke. There are also NRT patches, lozenges, and gum for smoking cessation.