By August 7, 2017Uncategorized

Quitting is an individual process – not all techniques work for everyone, and many people come up with their own methods that work better for them. Here are a few techniques to try:-

  • Change your routine, do things in a different order.
  • Drink plenty of water and fruit juice to remove the nicotine from your bloodstream and stabilise your blood sugars.
  • Try to limit alcohol when you first quit.
  • Calculate how much you spent on cigarettes a year and decide what you can now do with that money. Reward yourself by spending part of it on something fun. Celebrate 1 week, 2 weeks, 1 month etc of quitting.
  • If you miss having something to hold take up doodling/ colouring books or puzzles. Hold a pencil, paperclip, coin for example.
  • A craving can last 5 minutes. Make a list of 5 minute strategies, for example, dance, run a bath or go in the shower, go for a walk, read a magazine or book, exercise, listen to music, chew gum, text or ring a friend, brush your teeth, recite the alphabet and breathe deeply.
  • Get some stop smoking support – give up with a friend or family member. Tell your friends and family that you have quit so they can encourage you to keep going and support you when you need extra help.
  • ]When you are out try putting your drink in the hand that you used to hold a cigarette and drink from a straw or water bottle to keep your mouth busy.
  • Make a list of reasons why you quit and keep it with you at all times, for example, on your phone to read when you need support. Stick a written copy on your bathroom mirror or somewhere where you used to smoke so you can see it easily. Also put a picture of people who are most important to you somewhere you see it every day, or keep one handy on your phone.
  • If you are offered a cigarette just say “No thanks – I don’t smoke”
  • Think “ Isn’t it marvellous I don’t need or want to smoke anymore. Hurray I am a non smoker”
  • If you used to associate a cigarette with drinking tea, coffee, wine or beer etc, switch the drink in question for another type of drink for a few weeks for example tea for coffee. And just think “Isn’t it wonderful. I can enjoy this moment without killing myself with cigarettes”
  • Dispose of all your old ashtrays and lighters and wash any clothes or anything else in your car or house that smells of smoke.
  • Use aromatherapy or room sprays. Black pepper and lime can help reduce cravings for example.
  • Consider cutting caffeine intake by roughly half if troubled with anxieties or experiencing difficulty relaxing or sleeping.
  • Avoid temptation. Stay away from activities, people, and places you link to smoking until you feel confident about resisting temptation. For example do something else instead of joining the smokers at work breaks.
  • Take extra care of yourself. Eat well (small meals often) and get enough sleep.
  • Take deep breaths to relax. Picture your lungs filling with fresh, clean air.
  • Anger, frustration, anxiety, irritability, sleeplessness and cravings are normal after quitting and will get better as you learn ways to cope that don’t involve tobacco.
  • Wear a rubber band around your wrist. Whenever you think about smoking snap it against your wrist to remind yourself of all the reasons that made you want to quit in the first place.
  • Relaxation exercises can help relieve your urge to smoke and reduce stress.
  • Picture your success as vividly as possible and take one day at a time.



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