Manage Cravings
Understand and manage your nicotine cravings.
To build a quit plan, you need to understand these things:
- your addiction to nicotine
- your smoking routines
- the emotions you feel when you want to smoke
You need to prepare yourself for withdrawal, triggers, and cravings. Research shows that your best chance of quitting is to use a quit-smoking aid and get counselling or support.
About nicotine addiction
The biggest health risk of nicotine is addiction. Over time, your brain gets used to getting nicotine from tobacco or vaping and starts to crave it. Eventually, you become addicted. This means that you need more and more nicotine to feel good. The more you use it, the harder it can be to quit. Using nicotine changes the chemistry in your brain. It increases the number of nicotine receptors in your brain.
You also have routines that are hard to break and strong emotions linked to smoking. Addictions are both physical and psychological. When you quit, you break all these addictions.
Nicotine addiction and youth
Youth under age 25 are particularly vulnerable to the effects of nicotine. At this age, their brains are still developing. Youth under 25 are more at risk of becoming addicted to nicotine than people over 25.
Cravings
It’s your addiction to nicotine that causes cravings. Your body wants to keep nicotine at a constant level. That’s why, when nicotine levels drop, you crave it. Cravings may feel intense but they only last 5 to10 minutes. The trick is to distract yourself by doing something else until the craving passes. By not paying attention to it, it won’t affect you as much. Cravings can be caused by triggers.
The 4 Ds
- Delay smoking
- Deep breathing. Breathe in through your nose and breathe out slowly through your mouth. Repeat 10 times.
- Drink water. Some people find using a large straw with the same diameter as a cigarette works well.
- Distract yourself:
- Brush your teeth often.
- Call a friend.
- Work on a hobby.
- Change your surroundings.
- Get some exercise.
- Go for a walk.
- Spend time with your kids.
- Read a book
- Take a nap, a bath, or a shower.
Quit smoking aids
Withdrawal symptoms and nicotine cravings can be challenging. Adding a quit-smoking aid along with counselling and a support program can increase your chances of quitting. There is not a one-size-fits-all quit-smoking aid. You may have to try different quit aids before you find the one that works for you. Do NOT give up if your first quit aid doesn’t work. Try another one or a different combination.
These are some common quit-smoking aids:
Nicotine Replacement Therapies (NRTs) Medical Quit Aids (non-nicotine) Alternative TherapiesSometimes NRTs are what you need. Other times medication is your best choice. Everyone is different. You can discuss your options with one of our counsellors. They can help steer you in the right direction.
Our counsellors have the skills and experience to help you quit using tobacco no matter what kind of product you use. They can also help you to quit vaping.
Always talk to your healthcare provider before using any quit-smoking aids. They can help you find the one that is right for you.
Nicotine Replacement Therapies (NRTs)
These products can increase your chances of quitting. NRTs release nicotine into your body more slowly and in smaller amounts than tobacco products. This lets you focus on quitting smoking with fewer withdrawal symptoms.
Yes, NRTs contain nicotine. But they do NOT contain the other 7,000 harmful ingredients that are in cigarettes. They are safer than smoking. There is no evidence that they cause addiction, cancer, or other serious health effects.
Your best chance at success is to get counselling along with using an NRT.
You can get NRTs at your local pharmacy. You do NOT need a prescription. You can also get them through the Nova Scotia Health Authority’s Stop Smoking Services. Call toll free 1-855-922-1122.
Always read the instructions on the package carefully. Check with your healthcare provider before you begin any new medication.
The Nicotine Patch
The nicotine patch supplies a steady amount of nicotine to your body through your skin.
Nicotine Gum
When you chew nicotine gum, nicotine gets into your body through the lining of your mouth.
Nicotine Lozenge
Nicotine lozenges look like hard candy. Sucking on a lozenge releases nicotine slowly as the lozenge dissolves.
Nicotine Inhaler
A nicotine inhaler is a cartridge attached to a mouthpiece. It delivers a small amount of nicotine when you puff on it.
Nicotine Nasal Spray
Use nicotine mouth spray as you would a breath freshener. The nicotine is absorbed through the tissues in your mouth and at the back of your throat, NOT through your lungs.
Using more than one NRT
Many people find it easier to quit if they use more than one NRT. For example, you can wear a patch to reduce cravings. When you do get a craving, you can use and inhaler or gum.
You may want to use more than one NRT in these circumstances:
- You have tried to quit using one NRT and have relapsed while using it.
- You have intense cravings and feel you need more than one NRT to cope with them.
Talk to your healthcare provider before using more than one NRT or using an NRT while taking a medical quit aid. Make sure you know how to use each product correctly. Read the warnings on each product.
How can I get NRTs?
You can find NRTs at your local pharmacy. You do NOT need a prescription. Ask a pharmacist to help you choose the NRT dose that is best for you.
Nova Scotia Health Mental Health and Addictions provides tobacco cessation and nicotine addiction services throughout Nova Scotia for individuals who want to cut back or stop their tobacco (cigarettes, cigars, vape, chew, etc.) use.
Medical quit aids – These do NOT contain nicotine
There are some medications that can help you quit smoking. You need a prescription to get them. You can get a prescription from your healthcare provider.
Bupropion SR or Zyban®
Bupropion is a pill that changes your brain’s response to nicotine. When you take it, you don’t enjoy smoking as much. This can reduce your cravings. Bupropion may also help control symptoms of nicotine withdrawal.
These are some other reasons you might choose bupropion:
- It does NOT contain nicotine. This is important to some people.
- Some people find that they don’t gain weight soon after quitting.
You may need to start bupropion 7 to 10 days before your quit date.
Varenicline or Champix®
Varenicline is a pill that blocks the effects of nicotine and reduces cravings and withdrawal symptoms. If you start smoking while taking this, you may not feel as satisfied. This improves your chances of quitting.
These are some other reasons you might choose varenicline:
- It’s easy to use.
- It does NOT contain nicotine. This is important to some people.
Both bupropion and varenicline can have side effects. They may not work well for everyone. Ask your healthcare provider which one is right for you.
Do I have to pay for NRTs and medical quit aids?
You may have to pay for NRTs and medical quit aids but there is help. You may be able to get some or all of your costs covered by one of these:
- Private Insurance
- Non-insured Health Benefits (NIHB) – Status First Nations and Inuit only
- Nova Scotia Health Mental Health and Addictions
- Nova Scotia Pharmacare:
- Department of Community Services Pharmacare
- Drug Assistance for Cancer Patients
- Family Pharmacare
- Seniors’ Pharmacare
- Under 65-Long Term Care Pharmacare
Private insurance
Check with your insurance provider. They may cover the cost of NRTs and medical quit aids like bupropion and varenicline. Your pharmacist may be able to check this for you.
Non-insured Health Benefits (NIHB)
If you are Status First Nation or Inuk recognized by an Inuit land claim organization, you qualify for NIHB. That means that you can get your NRT or medical quit aid for free if you have a prescription. Contact the NIHB Navigator to find out how:
Call toll free 1-877-667-4007
The NIHB Navigator will give you the most up-to-date information on NIHB. They will also guide you through the steps you need to take to get the medical benefits you need. You can also contact health team members in First Nation community health centres for support and guidance.
Non-Status First Nations and Métis do NOT qualify for NIHB.”
Nova Scotia Health Mental Health and Addictions
You may be able to get help to pay for NRT from Nova Scotia Health Mental Health and Addictions. They offer services to Nova Scotians who want to cut back or stop using tobacco or vaping products.
Coverage for bupropion or varenicline varies across Nova Scotia. Check with the Mental Health and Addictions program near you.
Find out more:
Call toll free 1-855-922-1122
Visit Nova Scotia Health Mental Health and Addictions Program: Stop Smoking Services
Nova Scotia Pharmacare
The following Nova Scotia Pharmacare programs may pay for your medical quit aids BUT you have to pay for them first:
- Department of Community Services Pharmacare
- Drug Assistance for Cancer Patients
- Family Pharmacare
- Seniors’ Pharmacare
- Under 65-Long Term Care Pharmacare
Here’s how it works:
If you are a member of a Pharmacare program, they may pay for your medical quit aids. If you are NOT a member, find out how you can join:
Call toll free 1-800-544-6191
OR
Visit Nova Scotia Pharmacare
As a member of a Pharmacare program, they will reimburse you for up to 12 weeks of standard therapy per year. If you need a second course of therapy, your prescriber will have to send a special authorization request to Pharmacare.
Alternative therapies
You may want to manage your cravings without nicotine or medication. These are some options:
- cytisine
- hypnosis
- relaxation
- meditation
- laser therapy
Cytisine
Cytisine is found in some plants. It works by blocking the effects of nicotine. The result is that it reduces cravings and withdrawal symptoms. It also blocks the reward effects of nicotine. This means that if you smoke while you take cytisine, you will not feel as satisfied. This can improve your chances of quitting. You can find cytisine under the brandname Cravv®.
Cytisine has NOT been approved as an official quit-smoking aid.
Acupuncture and hypnosis
There are stories of people having some success quitting with these methods. However, there is no consistent scientific evidence that they help people to stay quit longer than 6 months.
Relaxation and meditation
Like acupuncture and hypnosis, there are stories of people having some success using relaxation and meditation. However, the information on how effective these methods are is limited.
Do what works for you!
Quitting is a personal journey. If you find something that is safe and works for you, stick with it.
Hypnosis, laser therapy, and vaping
There is not enough research about hypnosis and laser therapy to say whether they are effective.
E-cigarettes and vaping products are not, and never have been, approved as quit-smoking aids in Canada. Some people who switch from smoking to vaping don’t quit. They are also unlikely to take in less nicotine.
Stress management
Stress is a big smoking trigger. Many smokers say smoking helps them manage their stress. It makes them feel relaxed. Did you know that nicotine actually causes this stress? Your body gets used to a regular dose of nicotine. Without it, you end up feeling on edge.
Smoking also gives people an excuse to take a break. Often smokers will go for a smoke when they feel stressed. Going for a smoke allows them to leave the stressful situation.
The relief that you get from smoking only lasts a short time. It doesn’t solve what is causing you stress.
Ask yourself these questions:
- When do I smoke?
- How do I feel before I smoke?
- Angry?
- Anxious?
- Bored?
- Nervous?
- Sad?
Take note of your feelings and how they relate to your smoking routines. When you know why you smoke, you can plan to do something else instead.
These are some healthy ways you can reduce your stress:
- Take regular breaks.
- Take up a hobby.
- Exercise.
- Eat healthy foods.
- Write in a journal.
- Take naps.
- Do yoga, meditation, or deep breathing exercises.
- Get plenty of sleep.
- Drink a lot of water.
- Talk to someone about how you feel.
- Avoid people or situations that make you feel stressed.
If you are relaxed, you will have fewer cravings.
Plan for triggers
At first, you might want to avoid triggers. If you usually smoke after a meal, ask a friend to come by for a walk instead. You may not be able to avoid all smoking triggers. But when you know what they are, you can make a plan to deal with them. That puts you in charge.
Here’s how some former smokers deal with cravings:
- Call or text someone. Ask the people you trust to distract you.
- Call our 811 Quit Line to talk about how you are feeling.
- Put on a timer and wait 10 minutes. Then read a magazine, listen to music, or walk around the block.
- Go for a walk or do some exercise. Even a little exercise can boost your energy and beat a craving.
- Think about why you chose to quit. Remind yourself that one puff will feed your craving and make you want to smoke.
- Go to a smoke-free zone. Most public places do not allow smoking.
- Keep your mouth busy: Chew gum, suck on a candy, drink water.
- When a craving hits, stop what you’re doing right away and do something else. Changing your routine can help you shake off a craving.
- Take deep breaths. Breathe in through your nose and breathe out slowly through your mouth. Repeat this 10 times or until you feel more relaxed.
- Wait it out. Cravings come and go in 5 to 10 minutes. Let them pass.
