Stress and cravings
You may sometimes get strong cravings to smoke – even years after quitting. This is normal and doesn't mean you are failing. These feelings may happen when you meet up with old smoking buddies or when you visit an old smoking situation.
If you experience cravings, remember the 4Ds
Delay acting on the urge to smoke. Don't open a pack or light a cigarette. After a few minutes, the urge to smoke will pass.
Deep breathe – take a long slow breath in, and breathe out slowly again. Repeat three times.
Drink water – sip it slowly, holding it in your mouth a little longer to savour the taste.
Do something else – take your mind off smoking by taking action – put on some music, go for a walk, ring a friend and keep your hands busy.
Stress
A lot of people feel anxious and panicky about life without cigarettes. You might have been in the habit of lighting up at stressful times, such as when you're stuck in traffic, or things have gone wrong for you, or when you've had an argument. You might have smoked when you were bored, or to give yourself 'time out'.
When you quit, you need to find new ways to deal with stress, habits and emotions. The good news is there are lots of ways to do this.
If you're feeling stressed you might like to try:
- Talking to someone close to you – perhaps an ex-smoker
- Listening to music
- Squeezing a stress ball
- Saying a karakia, prayer or affirmation
- Screaming, shouting (warn people first!)
- Buying yourself something with some of the money you've saved by not smoking
- Going for a walk
- Reading a good book
- Taking a hot bath
- Playing a game outside with your family
- Reminding yourself of the reasons you want to quit
Remember, you don't have to quit smoking alone. We're here to support you with a range of free services.
Don't give up, Quit.
