1. Try nicotine replacement therapy
Ask your doctor about nicotine replacement therapy. The options include:
Prescription nicotine in a nasal spray or inhaler
Over-the-counter nicotine patches, gum and lozenges
Prescription non-nicotine stop-smoking medications such as bupropion (Zyban) and varenicline (Chantix)
2. Avoid triggers
Urges for tobacco are likely to be strongest in the situations where you smoked or chewed tobacco most often, such as at parties or bars, or while feeling stressed or sipping coffee. Identify your trigger situations and have a plan in place to avoid them entirely or get through them without using tobacco.
3. Practice relaxation techniques
Smoking may have been your way to deal with stress. Resisting a tobacco craving can itself be stressful. Take the edge off stress by practicing relaxation techniques, such as deep-breathing exercises, muscle relaxation, yoga, visualization, massage or listening to calming music.
4. Remind yourself of the benefits
Write down or say out loud the reasons you want to stop smoking and resist tobacco cravings. These might include:
Sparing your loved ones from secondhand smoke
Remember, trying something to beat the urge is always better than doing nothing.
5. Don’t have ‘just one’
You might be tempted to have just one cigarette to satisfy a tobacco craving. But don’t fool yourself into believing that you can stop there. More often than not, having just one leads to another— and you may end up using tobacco again.