How can I cope with cravings?

Most people experience some level of withdrawal when they stop smoking, like an itch you can’t scratch. This is both physical because your body is no longer getting the nicotine that it is used to, and psychological because changing deep-routed habits can be a challenge.

Following the 4 D’s can help you cope with cigarette cravings:

walkDeep Breaths Breathe in and out slowly. Inhale deeply, hold it for a few seconds and then release it slowly. This can help you to relax and let the craving pass.

drink water2Drink Water Drink lots of water especially during a craving, this helps flush toxins out of your body and will help keep your hands busy. Try drinking through a straw to keep your mouth busy.

Distract Get up and do something; go for a walk or take the kids to the park or meet a friend. If you can’t get out, go into a different room. Have a healthy snack, put some music on, read through a magazine. Change what you are doing and distract yourself  – you may forget that you wanted to smoke.

Delay Cravings come on quickly and go quickly too, usually in just a few minutes. Tell yourself that you can wait a few minutes. Practice some of the other suggestions above to help those minutes go by.

It is important that you have support. Tell your partner or a close friend or relative who you trust that you are stopping smoking. Having someone close to talk to, even if on the phone for a few minutes or to send a text to, can be really helpful. We can also support you and help you find ways to deal with daily life without reaching for a cigarette – give us a call or send us a text to have a chat about your options. You don’t have to do this alone!

We can provide you with Nicotine Replacement Therapy (NRT) to help with cravings, which is free in pregnancy when you are being supported by the Stop Smoking in Pregnancy Service. We also offer our support to those who wish to use electronic cigarettes to help them beat cravings and quit for good.

“Thank you for all of your support during my smoking and helping me stay smoke free!” – previous service user

Call or text the team on 07917 227 004
Standard network charges will apply, if you prefer you can text us and we can call you back.

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