Thoughts or cravings to smoke or vape are a normal occurrence during the recovery process. They can occur often during times or situations that have been associated with nicotine, and are especially difficult early in recovery. Over time cravings to smoke become less intense and thoughts become less frequent and less persistent.
In addition to time, how one handles thoughts and cravings will impact craving intensity. Contrary to what one might expect, for most people, just trying not to think of smoking or resisting a craving can actually increase its intensity. The increased intensity comes more from the thoughts and feelings related with the craving. Thoughts like “I shouldn’t be having a craving, or thinking about vaping”, or “I always smoke when I’m stressed” or “This craving will get worse if I don’t have one”, can become fused with the cue to smoke and those fused thoughts can unwittingly become the problem rather than the initial craving.
A more effective way to manage the desire is to actually become more aware and accepting that cravings are a natural part of the healing process. Take note of the feeling of craving in the here and now. Become aware of where it is in your body, rather than focusing on the secondary dread about ‘always’, or ‘never’. Take a breath and revisit your reason and commitment for stopping. Then let it go. Don’t let the struggle become the problem; instead accept that thoughts about smoking will happen, and then get on with living and recovering.
Michael V. Burke, Ed.D
Program Director and NDC Counselor/ CTTS
