What to do when you quit but want a cigarette
Discover effective strategies and expert guidance from Allen Carr’s Easyway if you quit smoking but have cravings.
What’s stopping you?
Not sure if you’re ready to stop smoking? Worried about finding it difficult?
Start quizIt is important to realise that what you are craving for doesn’t exist, learn more watching our video. Discover the truth about your desires with our guidance.
Watch our support video below presented by one of our senior therapists / facilitators.
I quit smoking a few days ago and I’m still craving to smoke
[Transcript]
Well, my advice would be to realise that what you’re craving for doesn’t actually exist.
You’re thinking about having one cigarette.
But what you’re actually saying to yourself is that you’d like to be a smoker again.
Just remember all the time and effort and money you put into achieving being a non-smoker.
Do you really want to go back to those dark days as a smoker?
If you followed one of the instructions within the programme, you would have written down a list of all the things you felt as a smoker and the reasons why you wanted to quit.
I suggest that maybe you dig out that list now and have a good read.
But just remember, there is no such thing as one cigarette.
You have a very simple choice to make.
You can remain a happy non-smoker for the rest of your life, but you can go back into the smoking trap.
There is no such thing as one cigarette.
It’s a very simple decision to make happy non-smoker for life or miserable smoker for life.
Think about how you’re feeling right now.
If I said to you, where does it actually hurt?
Where are you going?
To point to your knee to your stomach?
Or would you point more to your mind In fact, you may still be in the stage where nicotine is leaving your body and you’re feeling that slight, empty feeling that as a smoker you used to interpret as I want a cigarette.
I want you to be very aware of what that feeling really is.
This is the feeling that smokers suffer their entire lives between cigarettes.
It’s the only reason they like the next cigarette to try and get rid of the feeling caused by the previous cigarette.
And the one thing that won’t get rid of this empty, insecure feeling is another cigarette.
It will just create it again and again.
You’ve put out your last cigarette.
The feelings that you’re currently experiencing will soon be gone, never to return.
The only thing that won’t get rid of those feelings is another cigarette.
So don’t even think about lighting one.
Understanding Smoking Triggers
When you quit smoking, one of the most important steps to staying smoke free is learning to recognise your personal smoking triggers. These are the situations, feelings, or routines that can spark cravings for cigarettes, even after you’ve decided to quit.
Understanding your smoking triggers gives you the power to manage cravings before they catch you off guard.
Common triggers include social situations where others are smoking, feeling stressed or anxious, drinking alcohol, finishing a meal, or even just having a cup of coffee.
Sometimes, simply being in a place where you used to smoke can make you want a cigarette. These moments can make quitting feel challenging, but they’re a normal part of the process.
By identifying your own smoking triggers, you can plan ahead and develop strategies to stay smoke free. For example, if you know that stress makes you want to smoke, try taking a few deep breaths or going for a walk instead.
If social events are a trigger, spend time with supportive friends who respect your decision to quit. The more you understand what prompts your cravings, the easier it becomes to manage cravings and avoid slipping back into old habits.
Remember, every time you overcome a trigger without lighting up, you strengthen your resolve and move closer to a life free from cigarettes.
Stay aware, stay prepared, and celebrate each smoke free day as a victory on your quit smoking journey.
