Coping with Cravings

The first few days after you quit can be the hardest.

Confront Cravings

Few smokers can quit without feeling cravings. They are hard to avoid altogether.

To quit, you need to learn new ways to cope with things that used to trigger your smoking. You may want to refer back to your smoking diary. As you become better at doing other things instead of smoking, your cravings will tend not to happen as often or be as strong.

It is not uncommon to get a craving totally 'out of the blue' - it doesn't mean you're failing at quitting! Just remember the 4D's. (Delay, Deep breathe, Drink water, Do something else.)

Take One Day at a Time

Focus on getting through each day without smoking. Remember your first cigarette? It probably made you feel sick and dizzy. Be kind to your body as it adjusts to living without the nicotine it has got used to.

Tea, Coffee and Cola Drinks

These drinks and chocolate contain caffeine. Without nicotine, your body absorbs much more of this stimulant, making you restless, irritable and sleepless for a while. While you adjust, try drinking fewer or weaker cups of tea and coffee, coffee substitutes, water, fruit juice or low-joule, caffeine-free cola drinks.

Reward Yourself

Congratulate yourself every time you beat the urge to smoke. Remember to treat yourself occasionally with the money you've saved, such as watching a movie, buying a new CD, or enjoying a meal out.

Remind Yourself

Take out your list of reasons for quitting and the things you want to do as a non-smoker, or read your Deciding to Quit Checklist.

Refuse Offers of Cigarettes

You have the right to refuse a cigarette and can do so without upsetting others.

The Problem of Empty Hands

If you need to keep your hands busy, try keys, beads, a stress ball, loose change, a mobile phone or jewellery.

Smoking and Alcohol

Research shows that many ex-smokers find it hard to resist smoking when drinking alcohol. Alcohol and other drugs may weaken your resolve to give up smoking, so it might be best to avoid these for a few weeks.

Tell Your Friends You've Quit Smoking and Ask Them to Consider This:

• Go to a smoke-free venue.
• Resolve not to smoke before you go out.
• Have a quitting buddy or non-smoking friend with you as support.
• Cut down on how much you drink; try alternating alcoholic drinks with glasses of water (this will also save you money!).
• Avoid alcohol and other drugs for a few weeks.
• Tell yourself it's okay to go home early, if the cravings become too hard.

» Facing difficulties