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Getting through the first two weeks after you give up cigarettes is tough. There are several triggers that
will bring on the urge to smoke. With a little preparation and a plan in place though, you can manage
your cravings and beat the urge to smoke. The most important thing to remember is that no matter how
intense, cravings last typically 5 to 10 minutes and you can tide over them.
Plan Ahead
The first few hours and days after you quit smoking are the toughest to get through, so it helps to have
a plan to manage your cravings before you quit. Think about when you smoke, where and with whom
and make specific plans about what you can do instead. Thinking about your triggers and planning
alternatives for dealing with them means that you won’t be caught off-guard when a craving strikes.
Finally, pick a good ‘quit time’; a time that’s less stressful and when you can focus on your commitment
to quitting. For example, picking a time when you know you’re going to be stressed at work is not a
great idea. Instead, opt for a time when you can avoid major stress for a week or two.
Get Support
Quitting smoking is a tough journey, but it’s not one you must embark on alone. Think about the people
you can trust and count on during this phase and enlist their support. When a craving strike, call or text
a friend. If you’re at work, take a walk around the block with a colleague you enjoy spending time with.
There is a world of resources out there you can turn to as well. Join a community of like-minded people
who are on the same journey and can support you.
Classification: Internal
intense cravings. When used as directed, nicotine gum and lozenges can significantly improve your
chances of being able to quit successfully.
Chew On It
Fight your craving by chewing on something such as sugarless gum or hard candy. This will temporarily
distract your mind and give your mouth something else to do. Look for options that are crunchy and
satisfying or have an interesting texture such as raw carrots, lettuce, pumpkin seeds, celery or nuts.
Reward Yourself
As you make it through the quitting journey, don’t forget to reward yourself- for the big milestones as
well as the little ones. Give yourself small rewards for every single day you make it through the first two
weeks- those are the toughest after all- and bigger rewards at the end of weeks one and two.
Finally, remember that it’s you who is in charge. You’re not at the mercy of your cravings; they are just
an urge that you can conquer. Don’t give up and focus on what really matters- your future, your close
ones, YOU. Each time you conquer a craving, you are one step closer to staying smoke-free for good.
Classification: Internal