Tips

• Deal with a desire the moment it strikes

Then do one of the other D’s...

• Distract yourself 
• Do something you enjoy
• Drink plenty of water 
• Do something differently
• Declare N.O.P.E. – Not One Puff Even
• Deep breaths; slowly release each one
• Dial the NHS Smoking Helpline 0800 169 0 169 or your stop smoking advisor

• Tell yourself, Deep down they wish they could quit too. I’m free to be like them, but is that what I really want?
• I feel good about myself for doing something I have wanted to do for years.
• Move away from the smokers until you feel in control of yourself again.

• 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.

• Calm down, drop your shoulders & breathe deeply. Imagine being in a place you love.
• Take a 10-minute break. Walk away from the source of stress.
• Ask yourself, Why do I feel stressed?
• Remind yourself that using nicotine to relieve your stress is no longer what you choose to do.

• 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

• 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.

• 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

• Remind yourself of your reasons for quitting.
• Think of what you enjoy about not smoking.
• Think of how proud your family are of you.
• Count the money you’ve saved.
• Imagine being a successful ex-smoker, enjoying better health, no longer harming yourself.
• Remember what you hated about smoking...the smell, the taste, having to worry about where you can smoke, constantly wanting to quit.

• 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

• 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.

• 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.

• 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.

• You’re in a risky situation, but all is not lost. Learn as much as possible from the experience & move on.
• Tell yourself, A slip-up does not make me a failure.
• Don’t feel guilty; it’s your coping plan that failed.
• Get right back on the smoke-free path again.
• Congratulate yourself for what you have achieved so far.
• Promise yourself that no matter what happens you won’t give up giving up!