Whether you work nights, early starts, rotating shifts or long 12-hour days, you’ve probably noticed stronger cravings the more tired you are.
This is because nicotine and fatigue are tightly linked, and when you’re low on sleep, stressed or bored, your brain looks for a quick boost.
So, if you’re trying to stop smoking, here are some quick tips on how to manage your cravings.
Identify what makes your cravings worse
- You’re tired
Nicotine is a stimulant, so when you’re exhausted, your brain wants the hit. - Your routine
If you always have a cigarette at certain points of your shift, e.g. before you clock in, on the drive home, on every break, then your body expects it. - Work can be boring, or stressful
Whether you’ve in a lull period or a particularly busy one, you’ll crave the thing that you feel helps regulate your mind. - Everyone else is doing it
If your team smokes together, it can cause a trigger as you don’t want to be left out.
Put a stop to them
Most cravings pass within 5-10 minutes, so we’ve put together some practical things you can do to help you manage and outlast them.
- Change what you do on your break
This can be a change in location – e.g. have your lunch in your work’s dedicated space instead of outside where you normally go to smoke. You can also take a short walk, call or message someone, listen to a podcast or make a cuppa. - Keep your hands busy
Most smokers just miss the hand-to-mouth habit. Instead, try:- Chewing on gum or strong mints
- Playing with a stress ball
- Eating a handful of nuts and seeds
- Drinking from a reusable water bottle
The simplest things work the best!
- Use a nicotine replacement product
Don’t forget, needing to use something like this to help you quit isn’t weak!A common mistake is under-using the support that’s out there so don’t be afraid to try patches, gums/lozenges, or a vape. - Manage your caffeine intake
Although a cup of coffee can make for a great distraction, it’s important to be mindful of how much you’re drinking.Balance it with water, high protein food sources and short movement breaks.
A relapse isn’t failure
Work can be tough and so can stopping smoking.
The important thing is not to let one cigarette derail your efforts.
Just reset and go again. This time with a better understanding of what caused you to relapse in the first place so you can plan in case it happens again.
Stopping smoking will not only make a big difference to how you spend your time at work, but also to your health and wellbeing. So, when you’re ready to give it a go – check out our free information and support to help you along the way.
