You may be faced with situations that will trigger the urge to smoke. 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 smoke:
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.
