Staying Stopped | Coping with Cravings & Setbacks
...In Great Britain an estimated 10 million people have now given up smoking...
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 by phone on 0800 0854 113.
Each craving only lasts a few minutes. Try the 4 D'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 download it again.
Why not take a look at the 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
Hard Times
Tips and hints to get you through those extra difficult times
Worried About Gaining Weight?
Dispel the myth and get ideas to help you