Plan Ways to Cope with Quitting and Nicotine Cravings

Quitting may cause nicotine withdrawal effects, like cravings. Prepare your mental approach for quitting and how to cope with cravings. Remind yourself about the benefits of quitting and have a positive attitude towards quitting.

Write down your reasons for quitting on a card and keep them with you. Read your "reasons for quitting card" when you feel like smoking. Repeat out loud to yourself "I don't need to smoke a cigarette, the urge will pass" and tell yourself how well you're doing.

If you have nicotine cravings, delay having a cigarette for 15 minutes. Try these techniques:

• do some exercise, like walking
• keep your hands busy by:
• making a healthy snack
• slowly drinking a glass of water

Here are some other ideas and tips to help you quit smoking:

1. Break the habit by changing your daily routine, do your everyday activities in a different order.


2. If you're in a stressful situation and feel like smoking, try some relaxation techniques instead.


3. Reinforce quitting by getting your teeth cleaned by the dentist and cleaning your curtains, carpets and car to get rid of the smoke smell.


4. Use a calender to mark your quit day, and tick off every day you are cigarette-free.


5. Avoid alcohol and situations that may trigger you to smoke, at least for the first few weeks.


6. Tell your friends and family that you are quitting and ask them not to offer you a cigarette or smoke around you. If possible, spend more time with non smokers and less time with smokers.


7. Spend some of the money saved from not smoking, and don't forget to tell yourself how well you're doing!

Remember not to be discouraged by set backs.