Giving up smoking - a helpful guide

Dealing with the urge to smoke can be difficult. Here are some tips that can help you cope:

• Wait until the craving passes - you may find that the urge to smoke only lasts a few minutes and then fades
• Start doing an activity and keep busy until the urge goes
• Think about something else eg concentrate on work or do something positive
• Drink some water - it will take your mind off smoking
• Remind yourself of the reasons why you wanted to stop and reinforce them in your mind.

How do I deal with stress?

Stress is a part of every day life. Everyone handles stress in different ways. Here are some tips for handling stress without reaching for a cigarette:

• Discuss problems with a close friend
• Watch out for the signs of stress, take a deep breath and try to relax
• Take a short brisk walk
• Get up earlier in the mornings to avoid having to rush
• How do I deal with social situations

Many ex-smokers often find it hard to cope with certain social situations. It may be useful for you to make a note of certain times when you are likely to have the urge to have a cigarette and be prepared to deal with them. Here are some tips to help:

• Avoid areas with a lot of smokers in the first few weeks
• If you have the urge to have a cigarette following a meal, change your routine and go for a quick walk or have a drink of water until the urge passes.

How do I deal with relapse?

Having a relapse can happen and this does not mean you are a failure. Use it as a learning experience. Look at your reasons for wanting to start smoking again and get ready to try and stop them the next time. Remind yourself of why you wanted to stop.