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.
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.
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.