When you really crave a cigarette

Remember: The urge to smoke usually lasts only three to five minutes. Try to wait it out. Or look at the plan you made last week. You wrote down steps to take at a time like this. Try them! You can also try these tips:

• Keep other things around instead of cigarettes. Try carrots, pickles, sunflower seeds, apples, celery, raisins, or sugarfree gum.
  
  
• Wash your hands or the dishes when you want a cigarette very badly. Or take a shower.
  
  
• Learn to relax quickly by taking deep breaths.
  • Take 10 slow, deep breaths and hold the last one.
  • Then breathe out slowly.
  • Relax all of your muscles.
  • Picture a soothing, pleasant scene.
  • Just get away from it all for a moment.
  • Think only about that peaceful image and nothing else.
  
  
  
• Light incense or a candle instead of a cigarette.
  
  
• Where you are and what is going on can make you crave a cigarette. A change of scene can really help. Go outside, or go to a different room. You can also try changing what you are doing.
  
  
• No matter what, don't think, "Just one won't hurt." It will hurt. It will undo your work so far.
  
  
• Remember: Trying something to beat the urge is always better than trying nothing.
  
  

See also:

• Find new things to do
• Remember the instant rewards of quitting
• Finally...the long-term rewards of quitting