The urge to smoke, also known as “craving”, is a real challenge for anyone trying to quit smoking and free themselves from nicotine dependence. Cravings can arise unexpectedly, triggered by stressful situations, ingrained habits or memories of smoking. Fortunately, there are effective strategies for dealing with these urges and calming down quickly. In this article, we share with you some practical advice on how to overcome these difficult moments and achieve your goal of quitting smoking while preserving your health.
Why do we want to smoke?
The urge to smoke is primarily the result of nicotine addiction. This addictive substance, present in tobacco, acts directly on the brain by stimulating the release of dopamine, a hormone associated with pleasure. When quitting, nicotine withdrawal triggers physical and psychological symptoms in the form of sudden cigarette cravings.
These needs can also be triggered by specific situations:
- Stress or anxiety.
- A routine or habitual gesture (like drinking coffee).
- A place or person associated with smoking.
Understanding these triggers is essential to implementing appropriate strategies.
Identify and anticipate triggers
The first step to calming down when you feel the urge to smoke is to identify what triggers these urges. Triggers can vary from person to person:
- Times of stress or anxiety: These contexts can reinforce the need for nicotine to ease tension.
- Daily habits: For example, a craving for a cigarette after a meal, during a break at work or after a coffee.
- Environments conducive to smoking: Being surrounded by smokers can rekindle the desire to smoke.
Practical tips:
- Make a note of the times when you feel tempted to identify recurring situations.
- Change your routines to avoid triggers.
Adopt immediate strategies to calm down
When a craving arises, it’s important to have simple techniques for dealing with it in a matter of moments.
a) The 5-minute technique
Remember that cravings usually last only 5 to 10 minutes. Find an activity to occupy your mind during this time:
- Take a brisk walk.
- Drink a glass of water or an infusion.
- Chew a piece of gum or crunch a piece of fruit.
b) Breathing exercises
Stress is often a trigger for cigarette cravings. Practice deep breathing exercises to relax:
- Inhale slowly through the nose for 4 seconds.
- Hold your breath for 4 seconds.
- Exhale gently through the mouth for 6 seconds.
Repeat this exercise several times to calm your anxiety.
c) Physical activity
Sport is a great way to divert your attention and release endorphins, which replace the effect of nicotine. A brisk walk, yoga or even a few stretches can be enough to soothe a craving.
Using aids to reduce cravings
Nicotine substitutes and other treatments can be invaluable allies in calming cravings.
a) Nicotine substitutes
Patches, gums and lozenges deliver a controlled dose of nicotine to reduce withdrawal symptoms. These products, like Nicorette, help reduce the intensity of cravings while avoiding the harmful effects of smoking.
b) Medicines
Treatments such as varenicline or bupropion can be prescribed to reduce cravings by acting on the brain. Consult a doctor to find out if these options are right for you.
c) Anti-smoking laser
The MyLaserTabac method uses a gentle laser to stimulate specific points in the ear. This natural technique reduces cravings and relieves withdrawal symptoms from the very first session, with no side effects.
Today, 90% of people who have tried the anti-smoking laser method have stopped smoking.
Turning desires into opportunities
Cravings can be seen as an opportunity to strengthen your resolve. With each craving you overcome, you’re one step closer to your goal of quitting for good.
a) Set yourself clear objectives
Remember why you decided to stop smoking: for your health, your family or your finances. These motivations are a powerful driving force to keep you focused on your journey.
b) Reward your progress
Every day without a cigarette is a victory. Give yourself rewards to celebrate your successes, such as a good meal or a moment of relaxation.
c) Find alternatives to smoking routines
Replace the times when you smoke with positive activities. For example, read a book, listen to music or take care of yourself.
You may also be interested in this article: Quitting smoking to protect your teeth: an extra incentive to say goodbye to smoking
Preventing relapses
It’s normal to have moments of doubt or weakness. To avoid relapses:
- Avoid high-risk situations: Limit your exposure to smoking environments.
- Surround yourself with support: Talk to friends and family about your approach, or join an online support group.
- Learn from your mistakes: If a relapse occurs, analyze the causes and adjust your strategies for the future.
Choose freedom with MyLaserTabac
Calming down when you feel the urge to smoke is an essential step towards successful smoking cessation. With the right strategies, you can overcome these difficult moments and regain control over your life.
At MyLaserTabac, we support you in your efforts with an innovative, natural method. Laser auriculotherapy acts directly on cravings, reducing stress and withdrawal symptoms. With a one-year follow-up guarantee, you have every chance of success.
Don’t wait any longer! Contact a MyLaserTabac center near you and take the first step towards a smoke-free life. Don’t let cigarettes ruin your health.
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