Chew on it

If you have a craving, grab a piece of fruit, some nuts or chew on some gum.

Tactic

Keep it busy

Play a game on your phone to keep your hands and mind busy.

Tactic

What else is going on?

What are people who don't smoke or vape doing on their break? Time to change things up.

Tactic

Relax and unwind

Give meditation or deep breathing exercises a go. They can help to calm your mind.

Tactic

Go minty fresh

Go minty fresh: pop some gum or mints in your mouth or brush your teeth.

Tactic

Phone a friend

When did you last call or message your loved ones? Distract yourself by checking in with family or friends

Tactic

Put it on paper

Embrace your inner child – grab some paper and pencils and do some drawing or colouring in.

Tactic

Don't be idle

Distract yourself by playing a game on your computer or phone.

Tactic

Make it mindful

Unwind with some mindfulness or deep breathing exercises.

Tactic

Decompress the day

Find a new routine. Figure out a way to de-stress, kick your feet up and relax, away from where you'd normally smoke or vape.

Tactic