Coping with the Urge to Smoke



Out Smart the Urge to Smoke

Out Smart the Urge to Smoke

Depending on how long you have gone without smoking you may still have urges to smoke. If you do – there are some things that you can do to help you get through the urge.

There are two types of coping skills; 1) behavioral and 2) mental. Behavioral coping skills are things that you can do to reduce the urge to smoke after quitting. Mental coping skills are things that you tell yourself to reduce the urge to smoke.

Behavioral Coping Skills for Quitting Smoking

There are many things you can do to manage the urge to smoke after quitting. Here are just a few ideas to help you stay smoke free when the urge to smoke arises.

  • Suck on a piece of hard candy.
  • Stick a straw or toothpick in your mouth.
  • Go for a walk outdoors.
  • Climb some stairs in your office building.
  • Drink a glass of water.
  • Chew on sunflower seeds.

Mental Coping Skills for Quitting Smoking

The physical aspects of quitting smoking can be mild compared to the mental. When you quit smoking you are going to hear a “little” voice in your head that taunts you to smoke. Of course this voice is the addiction and the years of brainwashing talking. The key here is to listen to the right voice. Tell yourself things like:

  • Smoking is not an option.
  • I feel great living a healthy lifestyle.
  • I like the way I look.
  • My family is healthier too because I am not smoking.
  • Each day my body is healing itself by not smoking.
  • If I smoke I will die.
  • Think of all that money you are saving by not smoking.

Quitting smoking is a challenge but millions of people quit each year and you are one of them so learn how to manage those urges and you will be successful. Avoid places and people that tempt you to smoke until you have the time and tools under your belt to successfully deal with them.


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