1. Clean Your HomeAs soon as you have decided to quit smoking, it is time to clean your house. This is an important step as it will remove the cigarette smoke stains and smell, which can otherwise make you crave another puff.
- Toss all of your ashtrays and lighters.
- Wash any clothes that smell like smoke.
- Clean your carpets, draperies and upholstery.
- If you smoked in your car, clean it out, too.
- Use air fresheners to get rid of that familiar scent.
2. Avoid Smoking TriggersThe next step toward quitting smoking is to avoid the triggers, which can be people, places, things and situations that set off your urge to smoke. Avoiding these triggers will help reduce your desire to smoke, but it will not stop the cravings entirely. Remember that cravings don’t last long, and you can surely let them pass without lighting up a cigarette. To outsmart some common smoking triggers:
- Avoid caffeine, which can make your urge for a cigarette very strong. Try drinking water instead.
- Avoid the company of friends who smoke. Instead, try spending time with nonsmokers.
- Go places where smoking isn’t allowed.
- Get plenty of rest and sleep. Being tired can trigger the urge to smoke.
- Try to limit drinking alcohol when you first quit, as alcohol and cigarettes often go hand in hand.
- If you usually smoke after meals, try brushing your teeth, taking a walk, texting a friend or chewing gum to stop the urge.
- When you would normally take a cigarette break at work, play a game on your computer or mobile phone instead.
3. Keep Your Hands and Mouth BusyAfter potentially years of smoking, some quitters miss the comfort of a cigarette in their hands or between their teeth. So, look for ways to keep your hands and mouth busy. To keep your mouth engaged, you can chew sugarless gum, suck on sugarless hard candies, or eat cloves, sunflower seeds, licorice sticks, carrots and celery sticks. To keep your hands active, instead of grabbing a pack, hold a pen between your fingers, play with a rubber or squeeze ball, knit, do a crossword, solve a puzzle, play an online game or read a book. When you’re out, carry a drink in the hand that would usually hold your cigarette, or drink from a straw to keep your mouth busy.
4. Practice Deep BreathingWhenever you feel a strong craving for a cigarette, take a deep breath in and slowly let it out. It will help you relax and calm down. Deep breathing is very beneficial for those who wish to quit smoking. Apart from strengthening lung capacity, deep breathing also eases nicotine cravings and improves the low mood that smokers often experience upon quitting. A 2004 study published in Addictive Behaviors reports that controlled deep breathing significantly reduced smoking withdrawal symptoms, including craving for cigarettes and negative affect (tense, irritable), while maintaining the levels of baseline arousal (wide awake, able to concentrate). To perform deep breathing:
- Lie down on your back or sit straight in a chair.
- Put your hands on your abdomen and relax.
- Inhale deeply through your nose, while expanding your abdomen and then filling your lungs with air. Count to 5 as you inhale.
- Hold your breath and count to 3.
- Exhale slowly through your mouth. Again, count slowly to 5.
- Continue to inhale and exhale deeply for 10 minutes.