HAVE YOU QUIT USING TOBACCO BUT NEED HELP STAYING THAT WAY?
Social Events: How to Stay a Quitter
- Spend more time with people who don't smoke or use tobacco.
- Cut down on alcohol. Have a nonalcoholic cocktail. Or chew on a swizzle stick.
- Do other things you like: Exercise, Relax, see a movie, call a friend, reward yourself, work on a hobby
- If you're going to be with smokers or tobacco users, for example, at a party, plan for it ahead of time. Think of yourself there without a cigarette or tobacco. Imagine how good you'll look without cigarettes or a wad. Tell yourself that good times will be even better without tobacco.
Healthy Ways to Handle Cravings:
- Take a walk.
- Call or get together with a friend.
- See a movie.
- Work on a hobby.
- Treat yourself to a low-calorie snack.
- Take a bubble bath.
- Keep gum, mints, pretzels, carrots with you during “down-times”
- Chew gum while driving, if this is when you normally enjoyed smoking.
- Pick up a pencil and doodle. Do anything except smoke.
- Drink water
If you are feeling anxious, angry, stressed and need to deal with it:
- Squeeze a ball, stress reliever.
- Exercise (#1 Stress Reducer).
- Relax. Do some deep breathing.
- Phone a friend.
- Do house or yard work.
- Read the newspaper or a book.
Coping With Urges
The key is planning ahead so, wherever you are, you'll have something to do instead of smoking. Whenever you want a cigarette or a dip, try the three D's
Deep Breathe: Sit-down. Close your eyes, if you would like. Take in a few deep, long breaths through your nose, into your belly and release through your mouth. Do this a few times until you feel calmer.
Drink Water: Staying hydrated and having something to sip on when tense, can help with the urge to want to smoke or dip.
Do something different to take your mind off smoking/dipping. Look at the lists above of things to do. Remember that the key to success is planning how to deal with your urges before they hit.
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