The best way to cope with a strong temptation to smoke is to quickly
remove yourself from the situation that is causing the temptation. Don't worry
about "how it will look" if you leave a party, wedding reception, or public
function to avoid the temptation to smoke. You have an important reason for
When you cannot remove yourself from a difficult situation, or when
the temptation to smoke is triggered by something other than a place or event,
consider what you can do, think about, or tell yourself that will help you cope
with the temptation. Use some activity to distract yourself for about 20
Do something different.
If drinking alcohol tempts you to smoke, choose a nonalcoholic
Call a friend to get support.
Get moving. Take a
walk or jog.
Practice relaxation techniques. See the topic Stress
Management for some relaxation techniques.
Occupy your hands. Try
knitting, reading, or working a puzzle.
Take a hot bath or
When you are tempted or have the strong urge to smoke:
Try to stay away from places where cigarettes are easily available.
Remind yourself how hard it was to quit in the
first place and all the effort you have put in so far. Do you want to throw
Give yourself time to let the urge pass. Tell yourself
you will wait 20 minutes and see if the urge is still there.
about the benefits of not smoking, such as health, pride, and
Think about the negative effects of smoking, such as
harm to your family, yellow teeth, and shortness of breath.
the immediate harmful effects of smoking. Picture the smoke going into your
lungs and leaving the ash and tar in your lungs. Picture the harmful chemicals
entering your bloodstream.
Tell yourself that you really do not
want to smoke.
Tell yourself that you only need to keep from
smoking one day at a time.
Imagine yourself celebrating your first
full year without smoking.