Behavior change is hard! And while it is hard enough to muster up the energy, motivation, and, frankly, the courage to make such a change, it can be so overwhelming when you try to sift through all the information out there to find what will both work for you and will yield the results you want.
Whether you're looking to lose weight, firm up your core, or quit smoking, you'll find tons of advice. What's frustrating is, you'll start on a path only to discover new information saying you've been "doing it wrong" the whole time. ARGH!!
Sometimes, keeping it simple is really the best. It's something that you can turn to again and again to get back on track when you feel the “wheels are coming off” and you find yourself floundering.
One thing I talk about with many of my patients trying to quit smoking are the “4 D’s”. They are easy to remember and can be just the ticket when having cravings or urges to smoke:
- DELAY: Try to put off reaching for a cigarette for just a few minutes, and you may find that the craving subsides. And while the average craving lasts just a few minutes, this may very well do the trick!
- DRINK WATER: Drinking water really does help with cravings. Sip slowly and savor the experience. Keep a water bottle handy in your car, by your favorite chair at home, etc.
- DEEP BREATHE: Do 3 deep breaths – in through the nose, and out through the mouth. Remember that when you smoke, you inhale. So now, doing that deep breathing without the cigarette can really help with stress management and anxiety, as well as cravings.
- DO SOMETHING DIFFERENT: Changing your routine is often the key here. Try swapping out your morning coffee for a cup of tea instead. Or take a different route to work – so you don’t go past the convenience store where you bought your cigarettes.
This 4th D can also be called distraction! Find something to occupy or distract yourself with when having a craving. Keep a deck of cards, a puzzle, or a craft project handy that you can delve into for just a few minutes until the urge to smoke passes.
What is your “go to” when you are having cravings to smoke? Do any of the 4 D’s do the trick for you?
