TIPS FOR DEALING WITH CRAVINGS

What is a craving?
This is the feeling you get when you want a cigarette and this feeling is refused. This is the most common complaint reported by quitters. The most important things to remember about cravings is that if you ignore them, they will go away whether you have a cigarette or not – unfortunately, if you do, the craving will return. When you first stop smoking the craving will last for as long as it would have taken to smoke a cigarette (approximately 5 minutes). The longer the time since your last cigarette, the shorter the craving time. These symptoms should only last between 2 to 4 weeks.

What to do when you get that desperate craving!
Find something to do with your hands; phone someone and talk about anything; offer to do the washing up; clean your teeth for three minutes; give yourself a manicure; take some deep breaths and imagine fresh air going into your lungs, as you exhale slowly, let the tension flow out through your body. “Smoke the Fresh Air”.
Make sure you use positive thoughts, you will create stress if you thinking I must have a cigarette! Try thinking “If I wait another minute or two the craving will pass”. You will never notice the craving going, but will notice it coming back – so for it to some back, it must have gone away!

REMEMBER, “YOU CAN DO IT” DON’T GIVE IN!
Congratulate yourself every day you succeed!
Put something in your mouth. Keep sugar free or low calorie snacks available. Minty chewing gum or strong mints will distract your taste buds and help the craving pass. Get support. Phone or visit a friend who is sympathetic to your situation, or phone a helpline. These numbers are free! Tell them how you feel, they will help you. Go to a smoke-free environment e.g. cinema, swimming pool, skating rink or a friend’s house where you know you can’t smoke. Go somewhere that you won’t think about smoking. Do something physical. Go for a run; go swimming; do an exercise video; have a bath or shower or play football; go shopping.

Feeling Stressed?
Don’t feel guilty if you experience mood swings.
Some people feel short tempered, irrational and may find it difficult to concentrate. These are perfectly normal reactions to quitting such an addictive stimulant as nicotine. The tendency is to become self-critical, apologetic and have low self-esteem. Do not allow this to happen. The mood swings will pass, explain to your friends the reason for your behaviour and hopefully they will be supportive. Never allow yourself to return to smoking because of your moods - learn to relax.
CIGARETTES ARE THE CAUSE; NOT THE CURE OF MOOD SWINGS!

Quit Smoking Stay Healthy