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.

• 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.

• 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.