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Emergency Coping Plan


Hi everyone,

When we quit it is important to be prepared. You will be faced with situations that will trigger the urge to relapse or slip. We call these high-risk situations. Review this emergency coping plan to help you deal with these situations. If you feel the urge, or are tempted to slip: 

AVOID the situation.

Identify the situations when you normally smoke or feel cravings. For most, 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 (or how much money you’re saving every week, how your body is healing itself).
  • Doing something else to distract yourself like drinking water or deep breathing exercises.
  • Thinking about an upcoming event in your life, such as a vacation.


DELAY acting on the craving

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. 

What have you done during a tough crave or situation?


Ashley, Health Educator


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