How To Keep Smoking Systematically Without Getting Addicted
Many social smokers think they aren't addicted, but numerous studies show that they are suppressing the same cravings that chain smokers experience.If social smoking is kept up long term, it will eventually lead to regular smoking, but some people are already addicted after the first cigarette.Learning how to resist nicotine cravings may allow you to maintain a social smoking habit without becoming a chain smoker.
Step 1: If you have nicotine, avoid it.
Many smokers experience cravings when they are in places where they smoke the most.If you tend to smoke at parties, bars, or around a group of friends, it's a good idea to avoid those places until you're ready to start smoking.Identifying your triggers is the first step in avoiding them.Think about when you most often smoke and compare it to your cravings for cigarettes.If you can't avoid smoking on "off" days, have a plan in place to stop.If you have to, give yourself permission to leave early and distract yourself with things that will keep you from smoking.
Step 2: Distract from yourself.
If you find yourself in situations that make you want to smoke, giving yourself adequate distraction is one of the best ways to avoid it.Something to satisfy an oral fixation may be what that means.It might require something to keep the hands busy.Do you know what activities suppress your cravings the best?Do you feel like you need to put something in your mouth or hold something with your hand?If you like chewing gum or sucking on a hard candy, you can stop smoking.Some smokers find it very satisfying to chew on seeds that are very hard to get rid of a nicotine craving.If you want to do something with your hands, try carrying a pen and paper with you.The pen can be twirled between your fingers to distract you from cravings.Carrying around a bundle of toothpicks, tea tree sticks, straws, and lollipops will give you both the hand occupation and oral fixation.Many former smokers and current smokers use toothpicks, straws, and lollipops as a way of satisfying their cigarette cravings.
Step 3: You should delay and regulate your urges.
If you find yourself craving a cigarette on a day you don't want to smoke, promise yourself that you'll wait 10 minutes before reaching for a pack.Something should be done in that time.If you want to stop smoking, try going for a walk or reading something that interests you, and use a physical replacement like a toothpick or lollipop.A stress ball can be used to manage anxiety.If you must give in to your craving and allow yourself to smoke later in the week, you may want to take that cigarette out of the day.If you're too stressed out on a Wednesday at work and you give in to your craving, then skip the situations or groups of friends who wouldtrigger a craving on Friday or Saturday.You still have to keep yourself below a weekly minimum.
Step 4: Relax techniques can be used.
If you find your social smoking habits turning into bad cravings whenever you're stressed, try using relaxation techniques to break your stress patterns.Deep-breathing, meditation, muscle relaxation, and yoga are some of the relaxation techniques that smokers find useful.The goal in deep breathing is to breathe from your rib cage to produce a slow, steady, deep inhalation and exhalation.It is possible to focus attention away from stress and thoughts with the use of meditation.People who meditate start by focusing on their breath and taking slow and deep breaths.Some practitioners use a repeated word or phrase to imagine a place that is peaceful and tranquil.A progressive muscle relaxation involves relaxing each group of muscles from one end of the body to the other.This can help alleviate muscle tension.To help relax the mind and body, yoga combines stretches and postures with controlled, meditative breathing.
Step 5: Time to work out.
30 minutes of moderate to intense physical activity can quell a nicotine craving.If you're able to get outside, go for a run, walk, or bike ride.If you're at work, try some low-intensity workout options like squats, lunges, pushups, or walking up/down several flights of stairs.
Step 6: Try nicotine replacement therapy.
NRT is considered to be a successful method of dealing with intense cravings.According to a decades-long study by the Food and Drug Administration, combining NRT products shows no significant health threat.Nicotine replacement patches, nicotine gum, and nicotine lozenges have been shown to be effective in treating nicotine cravings.NRT products with a doctor's prescription are stronger.Bupropion and varenicline are medications.If your doctor gives you permission to combine NRT products with other products, these prescription medications are best used on their own.If you think prescription-strength NRT may be right for you, talk to your doctor.
Step 7: There is a support system.
Whether you're trying to quit altogether, or just try to break a too-frequent smoking habit down into what you view as a more-manageable social habit, having a support system can be a valuable aid.If you know of other friends or relatives who are going through the same withdrawal cravings, get together and walk or run.You can join an online support group if you don't know anyone trying to quit smoking.Search online for smoke cessation support groups.Many long-term members have gone through what you are going through, and can offer support or advice on how to manage your cravings.
Step 8: Consider the use of e-cigarettes.
There is a non-combustible alternative to smoking cigarettes.Nicotine and a flavor component are typically found in these products.While e-cigarettes are not necessarily safe, they do allow smokers to avoid inhaling actual smoke while managing the amount of nicotine being consumed on a day-to-day basis.
Step 9: Smoke-free places to visit.
If you're having a hard time quitting nicotine, it's a good idea to go to public places where smoking is not allowed.Being around other non-smokers may be inspiring, and if nothing else you know that you won't be able to light up while you're in that location.
Step 10: Know when to cut yourself off.
If you slip up once in a while and smoke on an off day, it's okay.This is similar to a cheat day on a diet.If you want to avoid becoming a chain-smoker, you have to lose weight.If you must have a single cigarette, the important thing is to cut yourself off.Try to only have one or two cigarettes on you at any given time.You can buy a small metal cigarette case or store it in a hard-box cigarette pack.Don't bring cigarettes with you when you leave the house on "off" days.If you submit to your cravings, you will only be able to smoke a cigarette if someone is willing to give you one of theirs.
Step 11: Understand the effects of tobacco.
nicotine is the most addictive of the many chemicals in tobacco.Nicotine is just as addictive as heroin or cocaine.Nicotine consumption creates a slightly euphoric feeling due to the release of dopamine and the minorAdrenaline rush that accompanies the act of smoking.Nicotine reduces blood flow in the body's extremities and increases the resting heart rate.Smoking can cause a number of diseases, including cancer, strokes, coronary heart disease, blood clot, and chronic obstructive pulmonary disease.Virtually every organ in the body has been harmed by it.Smoking is addictive.Many people know the harmful effects of smoking, but can't quit.
Step 12: Understand social smoking.
Many smokers claim that they can quit at any time.Even social smokers' brains become sensitized to nicotine on a chemical level.Brain scans show an increase in density of dendrites in the parts of the brain associated with addiction.Studies show that even beginner smokers experience a drastic reduction in the number of days they can smoke without experiencing cravings, which suggests that casual/social smoking is often the beginning of addiction.
Step 13: Determine if you are addicted.
You may already be addicted if you still consider yourself a casual smoker.Smoking habits are addressed in a list compiled by psychologists and medical professionals, which may be useful in assessing your own smoking habits.If you answer "yes" to any of the questions, you're indicating that addiction has already started, and you can't quit.Is it difficult to quit smoking?Have you ever felt like you were addicted to nicotine?Do you have strong cravings to smoke?Have you ever felt like smoking?Do you find it difficult to stop smoking when you know you're not supposed to?Do you find it difficult to concentrate when you haven't smoked in a while?Do you feel more tired after not smoking?Do you feel like you need to smoke?Do you ever feel anxious or nervous when you haven't smoked in a while?
Step 14: Consider seeing a doctor.
If you're concerned about your level of smoking or if you haven't succeeded in quitting, you may want to talk to your doctor.A medical professional will be able to help you develop a treatment plan to manage both the physical and behavioral aspects of your addiction, and such treatment plans are often highly successful.