Hi bigdaddy,
You are almost through "hell week", the most difficult period for quitting smoking. Take it one day at a time, remind yourself of your health goals and reasons for quitting and use the following tips when a sudden craving arises. Congratulations on your decision to quit - we are here for you!
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
A craving may be accompanied by negative thoughts about your ability
to resist it. Use positive self talk statements to combat your negative
thoughts.
Vincenza, Health Educator
