How to Stop Smoking – Dealing With Cravings
Introduction
Smoking is not simply a habit. It is a form of nicotine dependence that affects brain chemistry, emotional regulation, and behaviour. Many people want to quit but struggle repeatedly because cravings feel overwhelming and emotionally distressing.
Understanding how to stop smoking by dealing with cravings requires moving beyond willpower and addressing the neurobiology and psychology of addiction.
Understanding Nicotine Addiction
Nicotine increases dopamine release in the brain’s reward system. Over time:
- The brain adapts to nicotine presence
- Dopamine production without nicotine drops
- Stress and irritability increase during withdrawal
This leads to:
- Strong cravings
- Anxiety and restlessness
- Irritability and low mood
- Difficulty concentrating
These are predictable withdrawal responses not weakness.
Why Cravings Feel So Powerful
Cravings are short lived neurological events, usually lasting 5–15 minutes. However, the brain interprets them as urgent threats.
Key principle:
Cravings do not need to disappear they need to be tolerated safely until they pass.
Why the Mind Defends Smoking
Nicotine temporarily relieves withdrawal discomfort. The brain misinterprets this as stress relief.
Over time:
- The substance becomes emotionally “protective”
- Any attempt to quit feels threatening
- Thoughts arise to justify continued use
This is neurobiology, not lack of motivation.
Common Triggers for Cravings
Emotional
- Stress
- Anxiety
- Low mood
- Boredom
Behavioural
- Morning routines
- Tea or coffee
- After meals
- Social situations
Identifying triggers is essential.
Psychiatrist-Recommended Strategies
1. Delay and Distract
Delay smoking by 10 minutes and shift attention. Most cravings peak and fade.
2. Urge Surfing
Observe the craving without acting. Let it rise and fall like a wave.
3. Change Routines
Replace automatic smoking moments with new behaviours.
Breathing to Reduce Cravings
Slow breathing calms the nervous system:
- Inhale 4 seconds
- Hold 2 seconds
- Exhale 6 seconds
Repeat for 2–3 minutes.
Cognitive Techniques
Replace unhelpful thoughts:
- “I can’t cope” → “This will pass”
- “One cigarette won’t matter” → “One restarts the cycle”
CBT is highly effective for this.
Role of Medication
Nicotine Replacement Therapy
- Patches
- Gum or lozenges
- Sprays or inhalers
Reduces withdrawal intensity.
Prescription Medications
- Bupropion: reduces cravings and low mood
- Varenicline: blocks nicotine reward
Medication choice is individualised.
Smoking, Stress, and Mental Health
Smoking increases baseline anxiety over time. Quitting is associated with:
- Improved mood
- Reduced anxiety
- Better sleep
- Emotional stability
Preventing Relapse
Relapse is not failure it is feedback.
Key steps:
- Avoid self-criticism
- Identify triggers
- Resume treatment
- Strengthen support
When to Seek Psychiatric Help
Consult a psychiatrist if:
- Cravings feel uncontrollable
- Smoking is linked to anxiety or depression
- Multiple quit attempts have failed
- Mood worsens during quitting
Final Thoughts from Dr. Anjalika Atrey
Learning how to stop smoking by dealing with cravings means understanding how addiction affects the brain. With the right strategies and psychiatric support, cravings become manageable and recovery becomes sustainable.
