Tough times & setbacks
Quitting can be hard. You might be going along OK, and suddenly you feel like smoking again.
When the going gets tough
Remember, every craving only lasts a few minutes. You can fight it off: delay, deep breathe, drink water, or do something else.
Remind yourself of the times when you found the going really tough, and how much work you put into preparing and achieving your goal. Think of how far you have come. Do you really want to have to start all over again? Think of how much your health has already improved. Look at the money you've saved and the special things you've been able to treat yourself.
List your reasons for quitting on a card that you can carry with you. Read the reasons whenever you feel the urge to smoke.
It can help if you understand your addiction, why you have cravings and what triggers you to smoke. Then you can be ready for the tough times.
We have some tips to help you through the tough times, and perhaps you can share your tips with others. How did you avoid having a smoke?
Have you fallen off the wagon?
What can you do if you've had a cigarette or if you've gone back to regular smoking? We've got some good news for you so don't give up.
Five days after quitting most nicotine by-products have gone!
You need to know
Before you go ahead, here is some important information you need to know.
Remember reasons to quit
Keep your most important reason to quit close to help you stay motivated.
Understand addiction
Understanding why you smoke makes it easier to quit and stay stopped. Understanding your addiction can help you deal with triggers and cravings. Smoking is an addiction make up of three parts.
Withdrawal
Withdrawal symptoms are the way your body reacts when it stops getting nicotine and all the other chemicals in tobacco smoke. Think of them as recovery symptoms. Most withdrawal symptoms are gone within two to four weeks.
Cravings
Cravings, or hunger for cigarettes, are usually strongest on the first day and lessen as the days pass. Get some ideas about how you can cope with cravings.
Tips for tough times
Think about other things you can do instead of smoking. This section has ideas to help you cope with cravings, and adjust to life as a non-smoker.
Weight gain
Most people do gain some weight when they quit smoking. Weight changes also depend on things such as exercise and eating habits.
Plan to stay stopped
Quitting can be hard. Your resolve can start to weaken. Watch out for some of the warning signs and get help from the Quitline if they start to build up.
Having one cigarette
Don't give up! You've come so far already.
Falling off the wagon
Don't despair, and don't give up on your plan to quit.
