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I can’t survive without my first cigarette

The first cigarette of the day is often the hardest one to give up.

But if you mix up your morning routine you can reduce the urge to have that first smoke.

For example, if you normally have a cigarette when you first wake up, try having a shower or eating breakfast instead.

It might feel strange at first, but after a few weeks it should start to feel normal.

Distracting yourself like this is a good strategy for any time you feel like a cigarette.

  • Distract me
  • Do something else – even for a minute or two. It can take your mind off cigarettes and help you fight cravings.
  • Drink a cup of tea, play a game on your phone, do some exercise, brush your teeth, try a crossword, go for a walk or call a friend. These are ideal ways to fill the times when you’d normally smoke.
  • Try a fast-acting nicotine replacement therapy (NRT) product like mouth spray, lozenge, gum or inhaler. It fills a few minutes and gives you a targeted hit of nicotine to start the day. We also recommend combination therapy: NRT patches PLUS mouth spray, gum, lozenge or inhaler.

If you add Quitline to the above strategies, you'll have an ever better chance of quitting for good. Request a Quitline callback.

Once you’re aware of the habits, routines and emotions that trigger your smoking you can start to develop ways of tackling them without cigarettes. 

More on how to overcome your triggers.

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