Top tips to deal with cravings and stay smoke free

The first few weeks after quitting smoking are hard for everyone and there are many temptations to pick up ‘just one cigarette'. Take a look at the top tips below to help you take your mind off smoking and deal with cravings.

1. Take extra care of yourself. Drink water, eat well, and get enough rest. This can help you have the energy you may need to handle extra stress.
2. Take extra vitamin C to boost your immune system and prevent colds.
3. Avoid spicy and sugary foods - they tend to enhance cravings for cigarettes.
4. Avoid temptation - stay away from people and places you link with smoking.
5. Treat yourself to something special with the money you've saved by not smoking. You could either give yourself a small reward every couple of days or save up for a bigger treat at the end of your first month of not smoking. Check out our smoking calculator to see how much you'll save.
6. Call a friend, family member or our Stop Smoking helpline on 0161 212 4050 when you need extra help or support.
7. If you miss the feeling of having a cigarette in your hand, hold something else such as a coin, a pen or a key.
8. If you miss the feeling of having something in your mouth, try toothpicks, cinnamon sticks, chewing gum, sugar-free lollipops or celery.
9. Remind yourself of the reasons why you quit - put a picture of the people who are the most important to you somewhere you see it every day, or keep one handy in your purse or wallet.
10. Add up all the cigarettes you HAVEN'T smoked, you'll be so impressed!
11. Never allow yourself to think that "one cigarette won't hurt" because it very likely will.
12. When you fancy a cigarette, distract yourself with count breathing - breathe in slowly whilst counting to five and breathe out slowly counting to ten.
13. Having a cigarette won't change the stress situation you are going through and will add to it!
14. Find a distraction to take your mind off cigarettes - watch a film, read a book, go for a walk or a run or take up a new hobby.
15. Identify your trigger situations (e.g. first thing in the morning, after meals) so that you are well prepared to handle them without a cigarette.
16. Don't get too downhearted about a slip up, just get straight back on track the next day.

This page was last updated on 10 January 2012