Managing Cravings

When you really crave a cigarette

Keep in mind: The advise to smoke will come and go. Try to wait it out. Or seem at the plan you made preceding week. You wrote downward steps to take at a time like this. Try them! You can also try these tips:
Keep other things approximately instead of cigarettes. Try carrots, pickles, sunflower seeds, apples, celery, raisins, or sugarfree gum.

Wash your hands or the dishes when you want a cigarette very badly. Or take a shower.
Stop smoking pills
Learn to relax fast by taking deep breaths.
Take 10 slow, deep breaths and hold the last one.
Then breathe out leisurely.
Relax all of your brute force.
Picture a peaceful, pleasant scene.
Just get away from it all for a moment.
Think only about that peaceful image and zilch else.

Light incense or a candle instead of a cigarette.

Where you are and what is going on can build you crave a cigarette. A change of scene can really help. Go outside, or go to a unlike room. You can also try changing what you are doing.

No stuff what, don't think, "Just one won't hurt." It will hurt. It will undo your work so far.

Remember: Trying something to beat the urge is always better than trying nothing.


Withdrawal: How You May Feel When You Quit

Common approach of smoking withdrawal include:
Feeling depressed
Not being able to sleep
Getting cranky, frustrated, or mad
Feeling anxious, nervous, or restless
Having trouble thinking clearly
Feeling hungry or gaining weight

Not all and sundry has feelings of taking out. You may have one or many of these problems. And they may last different amounts of time. The medicines described in this show can help.


What To Do If You Do Slip

Don't be dispirited if you slip up and smoke one or two cigarettes. It's not a lost cause. One cigarette is better than an entire pack. But that doesn't mean you can safely smoke every now and then, no matter how long ago you quit. One cigarette may seem harmless, but it can quickly lead back to one or two packs a day.

Many ex-smokers had to try stopping many times before they finally succeeded. When people slip up, it's usually within the first three months after quitting. Here's what you can do if this happens:
Understand that you've had a slip. You've had a small setback. This doesn't make you a smoker again.

Don't be too hard on yourself. One slip up doesn't make you a failure. It doesn't mean you can't quit for good.

Don't be too easy on yourself either. If you slip up, don't say, "Well, I've blown it. I might as well smoke the rest of this pack." It's important to get back on the non-smoking track right away. Remember, your goal is no cigarettes - not even one puff.


Feel good about all the time you went without smoking. Try to learn how to make your coping skills better.

Find the trigger. Exactly what was it that made you smoke? Be aware of that trigger. Decide now how you will cope with it when it comes up again.

Learn from your experience. What has helped you the most to keep from smoking? Make sure to do that on your next try.

Are you using a medicine to help you quit? Don't stop using your medicine after only one or two cigarettes. Stay with it. It will help you get back on track.

Know and use the tips in this booklet. People with even one coping skill are more likely to stay non-smokers than those who don't know any. START to stop again!

See your doctor or another health professional. He or she can help motivate you to quit smoking.

Staying Quit
Sticking With It
Beating an addiction to nicotine takes a lot of will power and determination. You should feel great about yourself for making it so far. Now's the time to focus on sticking with it.

Keeping Your Guard Up

Your body has changed since you began to smoke. Your brain has learned to crave nicotine. So certain places, people, or events can trigger a strong urge to smoke, even years after quitting. That's why you should never take a puff again, no matter how long it has been since you quit.

At first, you may not be able to do things as well as when you were smoking. Don't worry. This won't last long. Your mind and body just need to get used to being without nicotine.

After you've quit, the advise to smoke often hits at the same times. For many people, the hardest place to defend against the urge is at home. And many urges hit when someone else is smoking nearby. Look at your Craving Journal to see when you might be tempted. Then use the skills you've learned to get through your urges devoid of smoking.

Fighting The Urges

Review the tips in this guide to help you fight the urge to smoke. These tips are meant to help you stay a non-smoker.


Staying Upbeat

As you go from end to end the first days and weeks without smoking, keep a positive outlook. Don't blame or punish yourself if you do have a cigarette. Don't think of smoking as "all or none." Instead, take it one day at a time. bear in mind that quitting is a learning process.

Keep Rewarding Yourself For Not Smoking

Now that you aren't buying cigarettes, you probably have more spending money. For example, if you used to smoke one pack per day:
After You've saved
1 day $5
1 week $35
1 month $150
1 year $1,820
10 years $18,200
20 years $36,400

Think about starting a "money jar" if you haven't already. Put your cigarette money aside for each day you don't smoke. Soon you'll have enough money to buy a reward for yourself.