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.