Getting bad news
  • Ask yourself, Will smoking make the news any better?
  • Take 5 deep breaths, slowly letting the air out of your lungs.
  • Take your mind off your own feelings. Maybe you could help others affected by the news.
When you’re bored
  • Make a list of worthwhile things that need doing; do one thing on the list; tick it off after you finished.
  • Start a new hobby or a project – something that makes you feel good about yourself.
  • Surf the net; read a good book; leaf through a magazine.
  • Contact a friend; arrange to meet up
  • Go for a walk around the block
Having a drink
  • Avoid drinking too much alcohol; make some drinks non-alcoholic.
  • Nibble on something while you’re drinking.
  • Keep your hands busy with your glass, a bunch of keys, a rubber band.
  • Take 5 deep breaths; while you’re letting your breath out, remind yourself that it’s your choice not to smoke.
After a nice meal with family or friends
  • Have a cool glass of water to sip on
  • Fiddle with a toothpick, a pen or pencil
  • Go brush your teeth or rinse your mouth out with cold water.
  • Suck on a mint or hard sweet, or chew gum
  • Get up and do something; wash the dishes
Getting good news; feeling really happy
  • Phone a friend; tell them the good news.
  • Jump with joy; do a dance.
  • Treat yourself to something special...a meal in a restaurant, new clothes.
  • Tell yourself, I have even more to celebrate by not smoking
Feeling upset; in a bad mood
  • Remind yourself, Smoking will not change the situation.
  • Think about how bad you’ll feel later if you have a cigarette now.
  • Take 5 deep breaths; think of something that makes you feel happy.
  • Get away from the situation. Go outside; take a walk around the block; breathe fresh air.
Testing yourself; over confidence
  • Never think that you can have just one; think N.O.P.E. – Not One Puff Even.
  • Remind yourself of why you stopped & the good things about being a non-smoker.
  • Remind yourself that having just one cigarette is a big risk. It can lead you back to smoking by reawakening nicotine receptors in your body.
When you’re in a traffic jam
  • Keep a stress ball in the car
  • Keep sugar free sweets in the ashtray
  • Roll down the window; take 5 deep breaths, letting the air out of your lungs very slowly
  • Distract yourself - think of words beginning with the last three letters in licence plates.
  • Turn up the radio volume; sing along!
  • Keep a bottle of water in the car; have a sip.