You could hold something else, such as a pen or beads, to replace the need to hold a cigarette, or chew some gum or eat or drink a healthy snack to have something other than a cigarette in your mouth. Try eating an apple or cleaning your teeth when you would normally have a cigarette. Do something else: you could go for a walk, to the movies or visit a supportive friend.Drink water: it is a good idea to drink plenty of fluids to help flush the nicotine and other toxins out of your system.Deep breathe: this should help you relax and focus your mind on something else.Delay: remember that the worst cravings last for only a few minutes and will become even less frequent the longer you have quit.Tip 8: Keep the following 4 Ds in mind when you have a craving. go for a short walk, buy a magazine or have a cup of tea instead of a cigarette). If smoking was your way of taking a break or you used cigarettes as rewards for yourself, find alternatives for these activities (e.g. Wash your clothes and clean your car to remove the smell of smoke. Tip 7: Throw out all cigarettes, ashtrays and lighters and anything else that might remind you of smoking. It may also be best to avoid alcohol as many people find it hard to resist smoking when they drink. Feeling jittery will not help your plan to quit. If you drink a lot of coffee, you may also want to cut down on your coffee intake as you will retain more caffeine when there is no nicotine in your system. Try to avoid these situations in the early stages of your quitting programme, or try sitting in the non-smoking section at restaurants, drinking your coffee standing up or with the other hand, or keeping something in your hand when you’re talking on the phone. Tip 6: Plan ahead for situations in which you are likely to be tempted to smoke, such as parties, drinking or going out for coffee. Quitting with a friend can also be an excellent idea - you can share your feelings and encourage each other. Let them know you are planning to quit smoking, and ask smokers not to smoke around you or offer you cigarettes. Tip 5: Get as much support as you can from family, friends and work colleagues. If you are quitting by yourself, it is recommended that you stop smoking completely on your quit date. Tip 4: Set a date to quit - and stick to it. Talk to your doctor about what would be best for you. There are also oral prescription medicines, such as varenicline (brand name Champix) and bupropion (brand names Prexaton and Zyban) that can help you quit by reducing withdrawal symptoms and the urge to smoke. Tip 3: Nicotine replacement therapy, such as nicotine patches, chewing gum or inhalers, could be a good idea for those who smoke heavily or who feel they may need the extra help.
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