Tips and tricks to manage cravings

It is common to find yourself in situations that will make you want to have a cigarette. Common examples include:

• Being next to a smoker, especially if they’re smoking

• Finding yourself in a situation that you would usually have smoked in

• Feeling stressed

• When you want to celebrate something

• Changing your routines so that your brain isn’t expecting cigarettes by habit

If you know that you’ll be in a situation where you will crave a cigarette, you can:

• Make sure any cigarettes, ash trays and lighters have been put in the bin 

• Continue using your stop smoking medication as advised

• Avoiding situations that might make you want to smoke

• Let your social circle know about your quit attempt, so they can support you

Sometimes, you will unexpectedly crave a cigarette. This will only last a few minutes, so the trick is to distract yourself until the urge to smoke passes. The table gives some suggestions about how you can do this. Can you think of any others?

Distractions

• Playing games in the Stub It app

• Exercise

• Breathing exercises

Imagery

• How would you feel if you had to tell people that you’d started smoking again?

• How would you feel after you had a cigarette?

• Imagine having to start the programme again

Reflections

• Remember your motivations for quitting

• What are your goals for your quit attempt?

Further support for identifying smoking triggers and how to manage these, can be found via: https://www.nhs.uk/better-health/quit-smoking/staying-smoke-free/understand-your-smoking-triggers-and-cravings/

Activities List

**85 alternatives to smoking! **

Healthy Alternatives

• Eat crunchy, fresh vegetables

• Eat a piece of candy

• Chew on a toothpick

• Chew gum

• Take deep breaths

• Drink a cold glass of water

• Eat a popsicle

• Brush and floss your teeth

• Get the mail

• Think about your reasons for quitting smoking

• Take a shower

• March in place

Get Out & About

• Take a drive

• Walk the dog

• Read a book

• Go to the library

• Go to a museum

• Take photographs

• Go fishing

• Watch the sunrise

• Play in the snow or rain

• Go hiking

• Go to an amusement park

• Take a walk in the woods or park

• Enjoy a sunset

Stay Inside

• Call a friend

• Play with your cat

• Write a friend an email

• Do a crossword puzzle

• Keep your hands busy with knitting, crocheting or needlepoint

• Take a relaxing bath

• Give yourself a manicure and pedicure

• Take a nap

• Read a magazine

• Call someone

• Sing

• Explore your genealogy

• Make a scrapbook

• Write a letter

• Make a healthy snack

• Write a poem

• Drink a cup of tea

• Make a card for someone

• Write a list of things you're grateful for

Feeling Productive?

• Scrub the floor

• Organise a drawer or closet

• Pull weeds

• Go grocery shopping

• Wash your car

• Organise your computer files

• Do the dishes

• Clean out the refrigerator

• Volunteer time to an organisation that needs help

• Balance your checkbook

• Learn to play a musical instrument

• Visit a retirement home

• Paint a room

• Organise photos

• Do laundry

• Work on your car

• Learn something new

• Pick up litter

• Wax the car

• Cut the grass

• Plant a tree

With Your Loved Ones

• Play a game with a friend

• Read a story to your kids

• Hug someone

• Toss a ball with your kids

• Play a card game

• Share a kiss with someone you love

On Your Own ... Or With Others!

• Watch a movie

• Take a walk

• Go on a bike ride

• Bake someone cookies

• Practice doing a new hair style

• Walk around the mall

• Do a jigsaw puzzle

• Exercise

• Make a dinner reservation

• Play a video game

• Go bowling

• Go antique shopping

• Play mini golf

• Treat yourself to a massage