Cravings and setbacks

If you're going to succeed, you'll need to learn some new habits and coping strategies. Don't make it any harder than it has to be, there's help at hand - Medications such as NRT & Zyban and support from our Advisors by email or on the phone
0800 0856037

Each craving only lasts
a few minutes.

Try the 4D's.......

Delay
Delay your urge to pick up a packet for five minutes.
The urge will go.

Deep Breath
Breath slowly and deeply for a few minutes

Drink Water
Sip a glass of water slowly

Do something else
Go for a walk, ring a friend or do something else with your hands

Coping with Setbacks

Its not the end of the world if you don't succeed 1st time. Many people take more than one attempt to stop completely.

Think positively about how well you have done an learn from your experience.

Revisit your original plan or click here to download it again

Managing the cravings -
Nicotine withdrawal Symptoms

Symptoms	How it feels and what causes it	How to cope
Cravings	An intense desire to smoke. Your brain is missing the nicotine fix	Cravings will lesson over a few weeks. In the meantime try NRT and/or some simple, practical tips.
Coughing, dry mouth	Your lungs are clearing out	this will usually be worse at the start and improve quite quickly. Warm drinks can ease your cough. Remember - this is good, it's a sign of your lungs recovering.
Hunger	You may feel extremely hungry due to changes in your metabolism and the fact that your food taste better	Put together a 'survival kit' of fruit and vegetables and lots of other low fat, low calorie snacks. Drink lots of water
Bowel Changes	You may suffer from constipation or diarrhoea	This will soon settle down. Drink plenty of water and if you are constipated try to eat more fibre.
Trouble Sleeping	Nicotine leaving your body can disturb sleep patterns.	You should be back to a normal routine in 2/3 weeks. try to get more exercise and fresh air. Cut down on tea and coffee