Remember the D’s
  • 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
Seeing others smoke
  • 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.
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.
Feeling stressed
  • 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.
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
When the going gets tough
  • 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.
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.
Smoked a cigarette?
  • 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!