Simple acronym to help you halt the craving

WHEN the urge to smoke hits, think HALT: hungry, angry, lonely, tired. This is a powerful checklist used in several addiction programmes to help you decode the urges that you experience. Nine times out of 10, a craving can be traced to one of these four things.

HUNGRY:

Have a snack or a meal. If you are hungry, food is the answer, not a cigarette. If you’re concerned about weight gain, try drinking water before you eat a snack to help control the amount you eat. Keep healthy snacks on hand.

Metabolism does slow a bit initially, so some daily exercise is a good idea. Things will balance out and that quit-related weight will drop off within a couple of months as long as you’re eating the same as you were before you stopped smoking.

ANGRY:

Anger is a big trigger for most of us. Find healthy outlets for your feelings of frustration. If at all possible, deal with the situation that is bothering you head-on and be done with it. Talk to friends and family about your feelings or write in your journal. The important thing is not to let anger simmer and get the upper hand. Reaching for a cigarette can seem like a quick fix, but it is a false fix. We may not always be able to choose the events that take place around us, but we do have control over how we let external situations affect us emotionally. Take responsibility for how you feel and it will empower you to control difficult emotions smoke-free.

LONELY:

For most ex-smokers, loneliness is more accurately described as boredom. Smoking was such a constant companion, it was an activity in and of itself. Distraction is a useful tool that can help you manage feelings of boredom. Get out for a walk, watch a movie, or work on a hobby.

Come up with a list of things you enjoy doing and do some of them. Depression also falls under this category. People quitting tobacco are especially susceptible to the blues, at least early on. Leaving cigarettes behind can feel like the loss of a friend, albeit a destructive, life-stealing friend.

TIRED:

Fatigue can be a big trigger for the new quitters. Instead of lighting up when you’re tired, give yourself permission to slow down and relax a little, take a nap, or go to bed early if you need to. Sounds so simple, yet people often push themselves too far with all of the demands of life these days. Be aware and take care.

Don’t let yourself get run down. A tired you is going to be more susceptible to the threat of relapse.