Emergency Coping Plan
AVOID the situation.
Identify the situations when you normally smoke or feel a craving for a
cigarette. For most smokers, high-risk situations include work breaks,
finishing meals, having coffee or being in a bar. Plan how you will avoid these
situations for a few weeks. Plan for alternate activities.
LEAVE the situation.
If you find yourself in one of these high risk situations, leave if you can.
And, leave before you get a craving.
DISTRACT yourself from the craving.
If you find yourself in a situation you can't leave and you get a craving,
distract yourself from the craving by:
· Thinking about something else, like your benefits of quitting smoking (or how much money you’re saving every week).
· Do something else to distract yourself like drinking water or deep breathing to relax.
· Think about an upcoming event in your life, such as a vacation.
DELAY
taking the cigarette.
If you can't keep your mind off it, then make a
deal with yourself that you will wait 5 minutes before you give into the
craving. The craving will usually pass in a couple of minutes anyway. If you
delay, the craving will go away.
Use SELF TALK
Quit Meter
$52,400.00
Amount Saved
Quit Meter
Days: 741 Hours: 3
Minutes: 13 Seconds: 23
Life Gained
Quit Meter
5240
Smoke Free Days
Quit Meter
209,600
Cigarettes Not Smoked
Quit Meter
$50,525.37
Amount Saved
Quit Meter
Days: 1125 Hours: 12
Minutes: 37 Seconds: 31
Life Gained
Quit Meter
5586
Smoke Free Days
Quit Meter
167,580
Cigarettes Not Smoked
Welcome Xtremest!!!!! Glad to have you here. Congrats on your quit. Have your coping tools in place, they'll really help you. Lots of water, walking, napping when possible, good tv shows, etc. Whatever works! It does get better every day.
Quit Meter
$52,400.00
Amount Saved
Quit Meter
Days: 741 Hours: 3
Minutes: 13 Seconds: 24
Life Gained
Quit Meter
5240
Smoke Free Days
Quit Meter
209,600
Cigarettes Not Smoked