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Remember the D’s
- Deal with a desire the moment it strikes
Then do one of the other D’s...
- Distract yourself
- Do something you enjoy
- Drink plenty of water
- Do something differently
- Declare N.O.P.E. – Not One Puff Ever
- Deep breaths; slowly release each one
- Dial the NHS Smoking Helpline 0800 085 2219 or your stop smoking advisor
Seeing others smoke
- Tell yourself, Deep down they wish they could quit too. I’m free to be like them, but is that what I really want?
- I feel good about myself for doing something I have wanted to do for years.
- Move away from the smokers until you feel in control of yourself again.
Getting bad news
- Ask yourself, Will smoking make the news any better?
- Take 5 deep breaths, slowly letting the air out of your lungs.
- Take your mind off your own feelings. Maybe you could help others affected by the news.
- Calm down, drop your shoulders & breathe deeply. Imagine being in a place you love.
- Take a 10-minute break. Walk away from the source of stress.
- Ask yourself, Why do I feel stressed?
- Remind yourself that using nicotine to relieve your stress is no longer what you choose to do.
When you’re bored
- Make a list of worthwhile things that need doing; do one thing on the list; tick it off after you finished.
- Start a new hobby or a project – something that makes you feel good about yourself.
- Surf the net; read a good book; leaf through a magazine.
- Contact a friend; arrange to meet up
- Go for a walk around the block
Having a drink
- Avoid drinking too much alcohol; make some drinks non-alcoholic.
- Nibble on something while you’re drinking.
- Keep your hands busy with your glass, a bunch of keys, a rubber band.
- Take 5 deep breaths; while you’re letting your breath out, remind yourself that it’s your choice not to smoke.
After a nice meal with family or friends
- Have a cool glass of water to sip on
- Fiddle with a toothpick, a pen or pencil
- Go brush your teeth or rinse your mouth out with cold water.
- Suck on a mint or hard sweet, or chew gum
- Get up and do something; wash the dishes
When the going gets tough
- Remind yourself of your reasons for quitting.
- Think of what you enjoy about not smoking.
- Think of how proud your family are of you.
- Count the money you’ve saved.
- Imagine being a successful ex-smoker, enjoying better health, no longer harming yourself.
- Remember what you hated about smoking...the smell, the taste, having to worry about where you can smoke, constantly wanting to quit.
Getting good news; feeling really happy
- Phone a friend; tell them the good news.
- Jump with joy; do a dance.
- Treat yourself to something special...a meal in a restaurant, new clothes.
- Tell yourself, I have even more to celebrate by not smoking
Feeling upset; in a bad mood
- Remind yourself, Smoking will not change the situation.
- Think about how bad you’ll feel later if you have a cigarette now.
- Take 5 deep breaths; think of something that makes you feel happy.
- Get away from the situation. Go outside; take a walk around the block; breathe fresh air.
Testing yourself; over confidence
- Never think that you can have just one; think N.O.P.E. – Not One Puff Even.
- Remind yourself of why you stopped & the good things about being a non-smoker.
- Remind yourself that having just one cigarette is a big risk. It can lead you back to smoking by reawakening nicotine receptors in your body.
When you’re in a traffic jam
- Keep a stress ball in the car
- Keep sugar free sweets in the ashtray
- Roll down the window; take 5 deep breaths, letting the air out of your lungs very slowly
- Distract yourself - think of words beginning with the last three letters in licence plates.
- Turn up the radio volume; sing along!
- Keep a bottle of water in the car; have a sip.
Smoked a cigarette?
- You’re in a risky situation, but all is not lost. Learn as much as possible from the experience & move on.
- Tell yourself, A slip-up does not make me a failure.
- Don’t feel guilty; it’s your coping plan that failed.
- Get right back on the smoke-free path again.
- Congratulate yourself for what you have achieved so far.
- Promise yourself that no matter what happens you won’t give up giving up!