Cravings are the hardest part of quitting smoking, particularly during the first few days when they can be quite strong. The good news is they only last a few minutes, so here are some more tips to help you deal with them.
- Write down your reasons for quitting on a card and carry it in your wallet. Anytime you feel the urge to buy cigarettes, this card will remind you of your reasons for quitting and help you stay strong. You could even post this list up at home or at work.
- Clear your home, car and workplace of things that remind you of smoking, such as ashtrays and lighters.
- If you plan to use patches, gum or other nicotine replacements or medication, have them ready for your quit date. Visit our page on nicotine replacements and medication to get the most from them.
- Set your quit date on a day when you're not going to be under too much pressure.
- Plan changes in your daily routine to help you adjust to being a non-smoker. For example, driving or walking a different route to work, or planning a new way to unwind after work, can help stop you thinking about your old smoking habits.
- It takes about 15 minutes for your stomach to tell your brain that it's full after a meal. Instead of using a cigarette to distract yourself from hunger, try sipping on a drink, or brush your teeth immediately after meals.
- Take all your normal breaks but with a cup of herbal tea or other drink, instead of a cigarette, or hold your cup in your other hand.
- Try sitting in a different chair to watch TV, and having a shower as soon as you get up, if these are times you usually smoke.
- Avoid challenging occasions where there will be plenty of cigarettes available, particularly if there will also be alcohol around.
- Take control of social situations by inviting friends around to your place, instead of going out. If there are any smokers outside, take this opportunity to pop into the kitchen and put the kettle on, re-fill the nibbles platter, or even have a glass of water. By the time they're back inside, you've filled the gap, and are ready to continue having fun!
- Buy things you can chew on. Carrot sticks, celery, sugarless lollies, sugarless gum. Keep your fridge and pantry well stocked with healthy snacks.
- Keep a stash of your favourite nibbles in the car and at work so that they are as easily accessible as cigarettes were.
- Keep a water bottle around that you can refill. This will help keep your stomach full and help ward off cravings that you may feel when you're hungry.
- Keep your hands busy by playing games or texting friends on your mobile phone. If you don't have a mobile try using a stress ball, beads, keys or jewellery.
- If you are feeling tense, take a walk, jog, visit the gym or listen to a relaxation CD.
- During the first few days of quitting, try to spend more time with your non-smoking friends.
- Without nicotine, your body retains more caffeine so try and stick to non-caffeine drinks.
- Remember to treat yourself occasionally with the money you've saved, such as a movie, a new CD, flowers or a meal out.
- Telephone the Quitline on 13 7848 (13 QUIT) for extra support.
Try the 4Ds when you have a craving:
- Delay acting on the urge to smoke. Don't open a pack or light a cigarette. After a few minutes, the urge to smoke will weaken, especially if you do the following:
- Deep breathe. Take a long slow breath in, and slowly out again. Repeat three times.
- Do something else. Take you mind off smoking by taking action – put on some music, go for a walk or ring a friend.
- Drink water. Sip it slowly, holding it in your mouth a little longer to savour the taste.