If you have quit using tobacco and still feel those cravings to light up or take a dip, what are you doing about it?

After the first week or two have passed, your urge to use tobacco is more psychological than physiological. Four main factors push you toward another cigarette or pinch of tobacco:

1. A feeling that something is missing. If you have used tobacco for several years, you probably have a routine involving use. Maybe you smoke when you drive, or right after a meal. Maybe it's situational, like at a party or a club.
2. Stress is another big trigger for relapse. You may feel more stress since you stopped using tobacco. Because tobacco use is no longer a coping mechanism for stress, those who quit often find new and varied ways to control their stress, actually reducing the overall stress in their life.
3. Sudden shocks contribute to lighting up again. You need to have a strategy ahead of time that allows you to choose a different option than tobacco use when a sudden shock hits. Try going for a walk, talk with a friend or use positive self-talk to overcome the urge.
4. Home and work related issues cause relapse. If you used to smoke or dip to get through trying times at home or at work, you need to find new alternatives.

Getting yourself past the psychological craving is the most difficult part for many choosing to quit, but focusing on something else can get you through those cravings. Pick up something to read, talk with a friend, write notes to yourself about how you will succeed, take a walk, give someone a hug,  or get 15 minutes of quiet time each day. Your success depends on how you choose to act in situations where you would have grabbed a cigarette or a pinch of tobacco.

Department of Corrections, FYI Newsletter 022508