We often talk about nicotine replacement products being essential for maximized success in quitting tobacco products. While it is true that those products can increase a person’s chances for quitting by up to 50-60%, they are not the only thing that helps. Nicotine replacement products are great for reducing withdrawal symptoms, thus making cessation more manageable in dealing with the triggers, as well as the behavioral component, associated with tobacco that can trip us up and lead us back to use. We need to also remember that there may be other items that might help as well.
Oral Replacements
Regular gum, candy, suckers, cough drops, cinnamon sticks, straws, carrots, or celery are great items to use to replace that oral habit of having something in your mouth. When you spend years associating relaxation and comfort with chewing tobacco, smoking cigarettes, or vaping, not having something in the mouth can feel like there is something missing. Similarly, many will worry about gaining weight; for when you quit, your brain may feel like it is being deprived of something. Replacement does not have to be a calorie dense food or partaking in a mindless eating frenzy. When you go to the kitchen looking for something, ask yourself:
Is this really what I need or want?
Or is my mouth just bored?
Do I need nicotine replacement, or an atomic fire ball?”
Behavioral Replacements
Taking action to replace the tobacco can help to redirect the behavioral aspect. You could take a walk, or walk the dog; call a friend, keep your hands busy by knitting something, give yourself a manicure, build something, take a bath, or read a book.
Check out this blog on 100 things to do instead of smoke:
100+ Things to do instead of smoking / vaping / ch... - EX Community
Emotional Replacements
We often associate using tobacco with many different emotions such as happiness, sadness, comfort, and familiarity. When you stop using tobacco, what coping mechanism will you use to replace it? Withdrawal can cause symptoms of anxiety and depression, irritability, and frustration. And when you use tobacco, you feel better. Nicotine replacement can help immensely with withdrawal if you are on the right plan. But it is not just withdrawal that we are dealing here. The brain has memory and has come to believe that tobacco is the cure or solution to uncomfortable emotions and feelings. Retraining the brain to cope without reaching for tobacco takes time. Find what relaxes you, what makes you feel better, and gives you comfort. You could take ten deep breaths or put yourself in a “time out” to regroup and think, or you could pray or meditate. Find the coping mechanism that works for you.
Situational Replacements
There are many different situations and times of day that we associate with using tobacco: when we get up in the morning, drinking coffee, drinking alcohol, after meals, while driving, etc. These can be automatic triggers, even if we are not craving. Develop a plan for these times. You could make up a new routine or replace the tobacco with something else. Planning for these specific times of the day that you know will trigger you can really help as you begin this journey.
What replacements have you found to be helpful when quitting tobacco?
Molly Leis, MS, LADC, LPCC
NDC Counselor/CTTS
Photo by Thoa Ngo
