If you find the first few weeks of quitting tough, have a look at our Coping with cravings section for ideas for dealing with your cravings.
If you got past the first few weeks of quitting successfully but slipped back into smoking later, then you may find these tips useful. This page describes what might happen after cravings die down and how to become someone who no longer needs cigarettes.
Remember, it's normal to get cravings in situations where you used to smoke. Resisting cravings is a necessary step in making them go away.
Find new habits to take the place of smoking
You may use cigarettes for many things, from socialising to rewarding yourself. For example you may have used cigarettes to concentrate, relax, fill in time, to stop feeling hungry, or as a way of coping with stress, anger or grief. What do you think cigarettes gave you? Can you do each of these things when you're a non-smoker as well as when you used to smoke?
If your answer is no, it's really important to try out new ways to replace those things you felt smoking gave you. Try fun and relaxing activities with the time and money you've saved from quitting. Call the Quitline if you need ideas. Once you find things that work, make them a part of your regular routine.
Coping with stress
If you used cigarettes to deal with stress, then you are likely to have cravings next time you feel stressed out. When you feel stressed, take your time before reacting. Remember that having a cigarette is not going to make the problem go away. Think about how else you can get the support you need without smoking. See Dealing with stress for more information.
Quitting blues
You may feel sad about quitting smoking, as you're losing something that's been part of your life for a long time. Try not to dwell on this and think instead of the benefits quitting has brought. If these feelings continue and you're having difficulty coping, talk to your doctor.
Confront old smoking situations
In the first few weeks of quitting, you may have avoided risky situations such as being with people or in places where you used to smoke. When you're ready, face these situations without smoking. The more time you spend in old smoking situations without a cigarette, the less you'll connect it to smoking and the more you'll feel like a non-smoker.
Sudden strong cravings
Occasionally, even years after quitting, you might get a craving 'out of the blue'. This is normal and doesn't mean you are failing quitting. This happens because you return to a situation that is linked to your smoking habit, even if you don't recognise it at first.
Visit the Coping with cravings section to develop some strategies to manage these situations.