Nicotine addiction

Nicotine is one of the most addictive - and potentially lethal - substances known to man. It is a drug and has many different effects on the body at the same time. After just one puff it affects chemicals in your brain and you usually feel good for a moment or two, which is why many smokers view smoking as stress relief when under pressure.

Over time as you continue to smoke, your body learns to depend on nicotine. As a result when you stop smoking you get nicotine cravings - one of many different withdrawal symptoms.

Tips for controlling cravings

Few smokers quit without getting cravings. If you want to succeed you must learn to get through them. The following tips should help:

• Cravings only last three to five minutes and they will subside. Once the urge to smoke has gone your willpower will strengthen again.
• Try and stay focused on the reasons you decided to quit. Make a list of them.
• Take three or four deep breaths. Breathe in slowly through the nose and fill your lungs, then breathe out slowly through the mouth.
• Drink water. Sip it slowly and try to savour the taste. This will also help to satisfy any increased appetite.
• Keep busy. Take your mind off smoking by going for a walk, doing an odd job around the home or calling a friend or relative on the phone.