Managing tobacco cravings: practical steps to quit

Why quitting tobacco is hard

Nicotine — in cigarettes, bidis, gutkha, kharra, mishri and other forms — acts on the brain’s reward system within seconds. Over time the brain comes to expect it, so when nicotine levels drop, you feel restless, irritable, anxious and unable to concentrate. Habits tied to tea breaks, meals, stress or friends add to the pull.

This is why willpower alone is often not enough — and why struggling to quit is nothing to be ashamed of.

Cravings pass: the 4 Ds

• Delay — tell yourself to wait 10 minutes. Most cravings peak and fade within this time.
• Deep breathing — breathe in slowly through the nose, out slowly through the mouth, several times.
• Drink water — sip a glass of water slowly.
• Do something else — walk, call a friend, chew sugar-free gum, eat a fruit or do a small task.

Plan your quit

• Choose a quit date within the next two weeks and tell supportive family and friends.
• Identify your triggers — tea, after meals, stress, certain friends — and plan alternatives.
• Remove tobacco, lighters and pouches from home, office and vehicle.
• Keep substitutes handy: saunf, elaichi, sugar-free gum, carrot sticks.
• Avoid alcohol in early weeks; it often triggers relapse.
• If you slip, don’t give up — learn from it and continue.

Medical help doubles your chances

Nicotine replacement therapy (gum, lozenges or patches) and other prescription medicines reduce withdrawal and cravings and significantly improve the chances of quitting successfully. Counselling helps you manage triggers and stress. A doctor can choose what suits you best, especially if you have other health conditions.

You can also call the National Tobacco Quitline Services on 1800-11-2356 (toll-free) for support.