"...In Great Britain an estimated 10 million people have now given up smoking......"

Coping with Cravings 

Lots of people start smoking again because they feel they can't cope with the withdrawal symptoms. The first few days may not be much fun but it's a sign that the body is starting to recover. 

If you're going to succeed, you'll need to learn some new habits and coping strategies. Don't make it any harder than it has to be, there's help at hand - Medications  such as NRT & Zyban and support from our Advisers by email  or on the phone 0800 0854 113.

 

Each craving only lasts a few minutes. Try the 4D's

Delay
         Delay your urge to pick up a packet for five minutes.
The urge will go.

Deep Breath
Breath slowly and deeply for a few minutes

Drink Water
Sip a glass of water slowly

    Do something else
Go for a walk, ring a friend or do something else with your hands

 

Managing the cravings - 
Nicotine withdrawal Symptoms

  Symptoms How it feels and what causes it How to cope  
  Cravings An intense desire to smoke. Your brain is missing the nicotine fix Cravings will lesson over a few weeks. In the meantime try NRT and/or some simple, practical tips: click here

 

  
  Coughing, dry mouth Your lungs are clearing out this will usually be worse at the start and improve quite quickly. Warm drinks can ease your cough. Remember - this is good, it's a sign of your lungs recovering.

 

  
  Hunger You may feel extremely hungry due to changes in your metabolism and the fact that your food taste better Put together a 'survival kit' of fruit and vegetables and lots of other low fat, low calorie snacks. Drink lots of water

 

  
  Bowel Changes You may suffer from constipation or diarrhoea This will soon settle down. Drink plenty of water and if you are constipated try to eat more fibre.

 

  
  Trouble Sleeping Nicotine leaving your body can disturb sleep patterns. You should be back to a normal routine in 2/3 weeks. try to get more exercise and fresh air. Cut down on tea and coffee

 

  
  Dizziness This happens when more oxygen starts to get to your brain instead of the carbon monoxide you have been getting

 

 This will pass in a few days  
  Mood Swings / Poor concentration / Irritability These are signs of nicotine withdrawal, and that you are missing the habit of smoking Try to figure out some coping mechanisms that work for you. Warn family and friends and ask them for your support. Don't let them persuade you to have a cigarette!

 

  

 

Coping with Setbacks

Its not the end of the world if you don't succeed 1st time. Many people take more than one attempt to stop completely. 

Think positively about how well you have done an learn from your experience.

Revisit your original plan or click here to download it again

 

 

Now why not take a look at the other Staying Stopped pages

Coping with Cravings & Setbacks
Cravings only last a few minutes - learn how to cope with them
Relaxation Tips

 

 Tips and hints to keep you stress free
Tips for Tempting times Tips and hints to get you through those extra difficult times
Worried about putting on weight Dispel the myth and get ideas to help you

or

Email one of our Advisers