When you’re giving up smoking, the urge to light up a cigarette will come and go. There are people, places, things, and situations that can trigger your urge to smoke so it’s important that you identify these triggers and think about ways to handle cravings. Take a look at these suggestions…

Cravings typically last 5 to 10 minutes. Make a list of things you can do to distract yourself until it passes, like:

Call or text someone. You don't have to do it alone - lean on people you trust to distract you. Or call your no smoking helpline to talk to an expert

Wait 15 minutes. Challenge yourself to read a magazine, listen to music, or play your favourite game for 15 minutes. Cravings only last a few minutes!

Take a walk or jog. Go up & down the stairs a few times. Physical activity, even in short bursts, can boost your energy and beat a craving

Review your reason for quitting. Just one puff will feed your craving and make it stronger. Starve cravings by thinking about why you want to be smokefree

Go to a smokefree zone. Most public places don't allow smoking. Go to a shop or any other smokefree public place where you're forced not to smoke

Calculate your savings. Cigarettes are expensive! Add up all the money you're saving and decide what you're going to buy with it

Keep your mouth busy! Chew a stick of gum instead of a cigarette, or keep a few boiled sweets with you. Drinking water also works!

Do something else. When a craving hits, stop what you're doing immediately and do something else. Changing your routine can help shake off a craving

Take deep breaths. Inhale slowly (through your nose) and exhale (through your mouth). Repeat 10 times or until you're feeling more relaxed

Cravings will come & go. Do what's best for you when a craving hits. Just don't smoke - not even one puff!

This information was taken from the CABA wellbeing zone; our free tool to help make taking care of your health and wellbeing quick, easy and flexible.

For advice and information call +44 (0) 1788 556 366 or chat to an advisor online 24 hours a day.

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