Minimize weight gain by adding exercise to your daily or weekly routine.
Find healthy snacks to eat if coping with food cravings – some healthy snacks are
fresh fruits, vegetables, or lightly salted nuts.
Urges to smoke cigarettes come in waves that typically only last a few minutes. The 4 Ds listed below are intended to help you cope with urges to smoke:
Deep Breaths: Breathe in through your nose, inhaling deeply, and hold your breath for 10 seconds.
Exhale out through your mouth. Deep breathing will help you relax and can help make
the cravings go away.
Drink Water: Drinking cold water can help cravings go away and keep your hands and mouth busy.
Distract: Distract yourself by making yourself active. Go for a brisk walk, call a friend,
read a book. Many people say that when they get an urge to use tobacco, distracting
themselves makes them forget they want to smoke/use tobacco.
Delay: Many people assume that cravings last a long time, but that is not always true. Urges
or cravings to use tobacco can come and go. No matter how strong the craving is, if
you wait 10 minutes you will find cravings often disappear.
Remove ashtrays, lighters, and other cues from your house and car.
Make your car “smoke-free” --- sanitize the interior.
Avoid social situations that might trigger you to smoke.
Consider using over-the-counter nicotine replacement therapies (NRTs), such as the
patch, gum or lozenges. Talk with your physician if you have any questions about how
these may affect your health.
Use other ways to manage stress---- exercise, deep breathing, a healthy diet.
Practice saying “NO” to people who may invite you to smoke a cigarette.
If you drink alcohol, you may want to avoid it in situations where you would usually
smoke. There is a strong association between drinking and using tobacco, and alcohol
may lower your inhibitions.
For more information about how to quit smoking go to the website for the Centers for
Disease Control and Prevention which lists multiple government and other resources
for quitting smoking.