Here is what to do:
1. Remind yourself of your reasons for stopping smoking. tell yourself: “This may be tough, but I can do it!” Give yourself commands like “Don’t do it!”; “Stop!” and tell yourself “I am a non-smoker”.
2. Practice the “5 D’s to Do” listed below. These are simple but effective ways to deal with cravings:
Drink Water: Drink between 8 – 10 small glasses of water a day to help wash the nicotine out of your body. (Note: if you are using nicotine patches, gum, spray or tablets, do not drink more water than you normally do).
Deep Breathing: Reduce stress through deep breathing. Take a deep breath in through your nose, hold it for 5 seconds, and breathe out slowly through your mouth. Repeat these steps 4 or 5 times until you feel more relaxed. Close your eyes to relax even more.
Do something else Take your mind off cigarettes by keeping busy – physically or mentally. For example, don’t stay at the table after meals. Instead, get busy – wash up, brush your teeth, or go for a walk. Make a list of quick and simple things to do when you get the urge to smoke. You could try a crossword puzzle, read a magazine, listen to music, chew on a carrot, or take a relaxing bath.
Discuss with friends and family : Discussing your feelings with friends, especially ifthey are ex-smokers, can help you feel better and stay smoke-free. Call the ‘Tobacco or Health Information Line’ at (011) 720-3145 to talk to an expert about staying smoke-free.
Delay : An urge to smoke disappears after about 1 to 5 minutes. When the urge to smoke is not very strong, you can wait it out. Count to 100, recite a short poem, or say a small prayer. By the time you finish the craving will have gone.
3. Eat a carrot, apple, prune, radish or sugarless gum, but avoid chocolates, crisps and anything fattening. Suck on a straw or play with worry beads.
4. Use your imagination to help you cope with the urge to smoke. When you start to think about how “nice” it would be to have a smoke, imagine instead a pair of black, tar-stained lungs. You can also imagine how disappointed YOU and others will be if you start smoking again. And when you feel miserable, pick yourself up by seeing yourself as healthy, breathing easily and enjoying life. Who needs a drag?
5. Use the nicotine gum or spray if you decided to use it.
Take It One Day at a Time
Stopping smoking forever seems like a big step. Don’t think of never smoking again. Instead, think of quitting in terms of one day at a time. Say to yourself: “I won’t smoke today.” and then don’t.
Feel proud and congratulate yourself at the end of each day for your success. Your goal is to get through each day without smoking. Deal with one urge at a time and beat it. Each craving lasts only a few minutes and then goes away.