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Trying to avoid candy and chocolate? Determined to give up smoking? Going dry for a month after the summer excess? It's unfortunately true that some of the nicest things in life are also the worst for us. Giving up these things is always an effort and regardless of what you are trying to give up, obstacles will be met and your resolve tested. Here a few tips to help you along the way.
 Whilst everybody knows about nicotine cravings, we also get cravings when attempting to give up other substances such as caffeine, chocolate or alcohol. This is because our body has adapted to consuming higher levels of these substances and is used to their chemical composition. When we stop consuming these substances, our body 'craves' them in return. Luckily, the body adapts quite quickly so for normal substances, a period of 3-5 days is sufficient for the physical cravings to disappear as the body returns to a normal state. If you are a heroin or crack cocaine addict, a few hours longer should do it.
Mental cravings are a different issue. We associate substances we like with pleasure therefore when you think or see a cigarette for instance, this may trigger a craving. People who have a cigarette a few months after quitting actually find the smoke disgusting and it sickens them. This is because the physical craving has long gone although the associated mental connections of pleasure remain. At times like these it is important to..... Remind yourself why you gave up. The best way to dealing with a mental craving is with the mind. You may have lost a few pounds, saved yourself some money or be able to walk without panting so its important to tell yourself how far you've come and what you have to lose. Repeat the mantra 'I am stronger than X.' Avoid situations where you normally engaged in what you are trying to give up. If that means skipping the movies for a month to avoid popcorn, ice-cream and candy, so be it. Do not go to a bar if you are quitting smoking. Avoid the crisps and sweets isle in the supermarket when shopping. Temptation will always be present but giving yourself time to adjust is one of the best defences until you learn to adapt. Friends - Unfortunately, not all our friends are supportive. They may taunt you, tease you or tempt you. Ignore them and focus on the goal at hand and why you wanted to change in the first place. On the other hand, some friends can be great, encouraging and supporting you along the way and preventing you from falling off the wagon. Try and hang out more with the latter rather than the former. These are your true friends anyway. One day at a time - For some, it can be one minute at a time such is the strength of their cravings. As most cravings only last a few minutes, distract yourself with something else as soon as you can.  If you do fall off the wagon and go for that drink or eat that bar of chocolate, start again. It is not a permanent failing, only a temporary mishap. Learn from your mistake so it will not happen again. You will know better next time.
Stay focused on your goals and think positive thoughts. Do not frighten or intimidate yourself thinking you will never ever ever have a burger again. Instead, remind yourself that it is now X amount of weeks since your last had a burger or a cigarette. Be proud of how far you have come. Substitution - We do not recommend substituting heroin for crack cocaine. We do however recommend substituting fruit for chocolate, tea for alcohol or healthy home made grilled burgers instead of the local fast food takeaway. Be smart if you are going this route. Low fat crisps may have more salt added to increase flavour. Fruit drinks may have high levels of added sugar. Make sure you substitute with a healthy and sustainable option. Reward yourself for how far your have come. If you were a shopping addict, a nice weekend break may be in order. Buy some new clothes to fit a slimmer you. When you are struggling to stop yourself falling back into bad habits, it is good to have something to look forward to. |
