Help for Cravings

Quitting tobacco is one of the hardest habits to break. See below for some help avoiding those troublesome cravings.

A Simple Breathing Technique To Fight Cravings

When you feel a craving on the way, take a deep breath, inhaling into the deepest part of your lungs, without straining of course.  See how long you can comfortably hold this breath, and then exhale very, very slowly through your mouth.  If you can safely close your eyes, you may add visualization to the exercise.  With your inhalations, visualize clean refreshing air bringing energy into your body.  With your exhalations, visualize all the tension in your body washing away and draining out of your fingers, toes, and every pore of your body.  Repeat this 3-5 times or until the craving melts away.

Symptom Remedy
Cravings for tobacco Distract yourself — go for a walk,
call a friend, or start an activity;
realize cravings only last 2-3
minutes.
Dry mouth; Sore throat,
gums, or tongue
Sip ice-cold water or fruit juice,
or chew gum.
Headaches Take a warm bath or shower.
Trouble sleeping Take a walk several hours before
bedtime. Don’t drink coffee, tea,
or soda with caffeine after 6:00 p.m.
Take a warm bath or read.
Irregularity Add roughage to your diet, such
as raw fruit, vegetables, and whole
grain cereals (Note: do this gradually
to allow your body to adjust, and
increase fluid intake at the same time).
Drink 6-8 glasses of water a day.
Fatigue Take a nap. Try not to push yourself
during this time; don’t expect too
much of your body until it’s had a
chance to begin to heal itself over a
couple of weeks.
Hunger Drink water or low-calorie liquids.
Eat low-fat, low-calorie snacks.
Tenseness, irritability Take a walk. Soak in a hot bath.
Coughing Sip warm herbal tea. Suck on cough
drops or sugarless hard candy.

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