A long shift at work can make it hard to manage your cravings while you’re trying to quit smoking.
Your body will be used to seeking out vices, like smoking, that usually see you through times when
- Something goes wrong
- You’re tired
- You’re annoyed at something or someone
- It’s become part of your routine
But that ends here!
We’ve put together 7 quick, easy and realistic ways for you to unwind after work without reaching for a cigarette.
- Embrace the 90-second reset
Before you leave your workplace or go home, take a minute to pause and lower your heart rate:- Inhale slowly for 4 seconds
- Hold for 4 seconds
- Exhale for 6 seconds
- Repeat 5 times
- Switch up your routine. If you’ve always smoked in the car on your way to a shift or on the walk to work or perhaps while you wait for the bus or train, replace it with:
- A new playlist
- A new podcast episode
- A different route home
- Chewing gum
- Shower away the cravings
A warm shower after work can replace your ‘end of shift cigarette’. It’ll help signal to your brain: shift’s done, now let’s move on. - Move the stress out of your body
Demanding shift work and manual jobs carry tension. Try:- Stretching for 5 minutes
- Taking a short walk
- Switching to some lighter work for a moment
Stress is felt just as much physically as it is mentally.
- Eat a proper meal
When your blood sugar is low, your cravings will be stronger. Listen to your body and after a shift, tuck into a balanced meal of protein and carbs and rehydrate with water. - Talk about it
If smoking has been your quiet time, replace it with:- A 10-minute chat
- A message to a mate
- A voice note
Connection reduces stress more than nicotine ever did.
- Delay the craving
When the urge hits, recognise it for what it is: a craving that will pass. Tell yourself, “I’ll wait 10 minutes” and go do something else. Make a cuppa, fold some laundry, empty the dishwasher, take a short walk, play with your pet. Small, simple tasks will make a big difference!
Keep doing these and you’ll soon be on your way to building new, healthier habits. And in just a few short weeks, you’ll notice:
- Your stress levels drop
- Your mood stabilise
- fewer irritability spikes
- Better sleep
If you’re ready to give it a go, don’t forget there is free help and support from a range of local services that you can access through here.
