7 Tips to Controlling Your Urge to Smoke

Smoke (Photo credit: AMagill)

Trying to quit smoking is a very lengthy process.  This can take a very long period of time such as several years, or it could be something much shorter like only a few weeks or months.  The exact time frame that it takes to quit can vary greatly but what is important is ensuring that you are coming up with a plan to combat your urges to smoke.  At some point in your experience trying to quit you will encounter a situation where the urge to smoke is very strong.  How you handle this situation will go a long way towards your ultimate success.  Being prepared for the urge to smoke will ensure that you have a plan to keep your willpower strong and continue on your path to quit smoking successfully.

Tip 1.  Take the time to decide exactly when you typically smoke.  For example, after meals, after a jog around the block, or even after your shower each morning.  Knowing when you typically smoke will put you in a good position to create a plan to combat the urge.

Tip 2.  Create a plan of attack.  This could be something as simple as a stress ball for your hands, or even just a piece of hard candy to keep your mouth busy.  If you really enjoy the taste and feeling of a clean mouth you could try brushing your teeth each time you want to smoke, or suck on a mint flavored candy, which will freshen your breath.

Tip 3.  Avoid the temptations that lurk.  If you go out to eat, make sure you are sitting in the no smoking area.  Avoid going into tobacco stores, and also try to limit the amount of time you are around other smokers.  If you are continuously around cigarettes, it will be much harder to resist temptation.

Tip 4.  Clean your house of all smoking instruments.  This means all ashtrays, lighters, matches and get rid of the smell of cigarettes.  Products like Febreeze are great for helping to get rid of cigarette smell, which can also trigger an urge to smoke.

Tip 5.  If you have a place where you typically smoke when you are at home, think about rearranging the area.  If you are able to break the routine of the situation, you will be able to resist temptation much better.  This works best if you always are in the habit of smoking in the exact same place, such as a living room looking out a window.  If you move the chair to a different area of the room, or refocus the center of the room then you can help to avoid the temptation to smoke whenever you are sitting in the chair looking out the window.

Tip 6.  Write down your goal to quit smoking.  This may seem like a minor detail but in reality, it can go a very long way towards ensuring that you keep your priority to quit smoking at the top of your agenda.  If you just tell yourself that you want to quit smoking, you are more likely to cheat and ultimately give into the urge to light up again.  If you have written your goal down, you are going to be more likely to actually follow it.  This goes for quitting smoking, losing weight, changing your exercise routine or anything else.  Written down goals can improve accountability significantly.

Tip 7.  Do not discount yourself.  If you are absolutely certain that you can succeed you will be much more capable of the success that you need.  It is important to believe that you can succeed.  This will help you to stay strong anytime a serious urge kicks in.  If you decide to slip up consciously, you are going to find it is much harder to gain back any slack that you have cut for yourself.  However, if you hold fast to your dedication to quit smoking you will find that each time you have an urge it is easier to handle.

                                                                                                            - Mohammed Zahran -