When the urge to smoke hits, try one of these tips to stop yourself from lighting up
Quitting smoking is one of the best ways to stay healthy. But as any former smoker will tell you, it’s really hard to do.
More than half of adult cigarette smokers say they’ve tried to quit over the past year, but less than 10 percent broke their habit. That’s according to the Centers for Disease Control and Prevention (CDC)* and the National Cancer Institute.*
Fortunately, there are many different tools you can use to help yourself stay strong and give smoking up for good, says David Tzall, PsyD, a clinical psychologist who specializes in helping people quit smoking. Here are nine of the best strategies for quitting:
There are three different kinds of nicotine replacement therapy products available at the drug store without a prescription: a patch, gum and lozenges. All work equally well,* but gum and lozenges are better if you have an immediate urge to light up, says Tzall. “The patch provides a nice steady release of nicotine,” he explains. "But if you have a craving, you want instant gratification.” The CDC says that combining a long-acting patch and fast-acting gum or lozenges can help you quit more successfully than just using one of these.*
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Give your mouth something to do to resist a tobacco craving. Chew on sugarless gum or hard candy. Or munch on raw carrots, nuts or sunflower seeds — something crunchy and tasty.
Pick three pals you can call when you want to reach for a cigarette. When you really crave one, call the first person on your list. If they aren’t around, try the second or third. Having more than one person on your list improves your odds of quitting.
It’s important to avoid any activities or places that make you want to smoke, says Tzall. If you have constant cravings at home or wherever you usually reach for a cigarette, you may want to go to a mall, library or a coffee shop to wait out the urge. “I sometimes tell my New York City clients to hop on the subway, since you can’t smoke there,” says Tzall.
Breathing deeply may keep you from wanting to smoke. It can calm you down and distract you from your cravings, says Rosanna Gill, a breathwork coach and hypnotherapist. Try the 4-7-8 method:
Repeat this at least five times or until the urge to reach for a cigarette goes away.
Eating may satisfy the oral urge to smoke and reduce cravings, says Tzall. In the moment, don’t worry too much about how healthy the snack is. “You want something that will give you a lot of pleasure,” he explains. Keep tiny treats like mini candy bars around so you can nibble on one if a craving hits. “A small-size candy bar is still more healthy than smoking a cigarette,” says Tzall.
A stroll can distract you and keep you away from your pack of cigarettes until the craving passes. Studies show that even short periods (10 to 30 minutes) of physical activity such as walking, swimming or dancing can reduce the urge to smoke. The effects can last for almost an hour after you stop exercising.*
It can be a photograph of your grandkids or a close friend. “You want a reminder of what you’re doing it for — to stay healthy so that you can be there for those that need you,” says Tzall. “It can feel emotionally overwhelming in the moment, but quite helpful to put your craving in perspective.”
If you need someone to listen to you, call the National Cancer Institute’s Smoking Quitline at 1-877-44U-QUIT (1-877-448-7848) Monday through Friday, from 9 AM to 9 PM. Or find your state’s quitline by calling 1-800-QUIT-NOW (1-800-784-8669). You can also chat online at the National Cancer Institute’s LiveHelp website.
*FOR STATISTICS ON SMOKING CESSATION SOURCES: Centers for Disease Control and Prevention. Smoking Cessation: Fast Facts. Page last reviewed March 21, 2022.
*FOR NICOTINE REPLACEMENT THERAPY SOURCE: National Institute on Drug Abuse. What are treatments for tobacco dependence? May 2022.
*FOR PATCHES, GUM AND LOZENGES SOURCE: Centers for Disease Control and Prevention. Five New Ways to Quit With Medicines. Page last reviewed September 12, 2023.
*FOR DEEP BREATHING AND SMOKING CESSATION SOURCE: Lotfalian S, Spears C, et al. The Effects of Mindfulness-Based Yogic Breathing on Craving, Affect, and Smoking Behavior. Psychology of Addictive Behaviors. November 21, 2019.
*FOR EXERCISE AND SMOKING CESSATION SOURCE: Smokefree.gov. Fight Cravings with Exercise.
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