Regional Cancer Center ~ Erie, PA

Be Prepared

Oct 25, 2013 | Posted in Step 2: Planning To Quit?

Once you have decided to quit, start to think of yourself as a non-smoker. No matter which route you take to being a non-smoker, you can help yourself by anticipating some of the problems you might encounter and deciding what to do about them. You might even want to rehearse the scenes when you know you will be tempted to have a cigarette. Here are some alternative things to do when the urge to have a cigarette hits you.

Have a snack

Keep some low-fat treats, like carrots or pretzels, on hand for when you crave a cigarette.

Practice deep breathing exercises

Breathe in slowly and deeply. Hold your breath and count to five. Breathe out slowly. Repeat five times. This has a calming effect and can help distract you from your urge to smoke.

Drink water

Water helps satisfy the need to put something in your mouth and your body — and it is good for you. Flavor it up with orange or lemon slices. Use a straw.

Brush your teeth

Keep a toothbrush handy when you go out and at work. Brushing your teeth will help distract you from your cravings.

When the urge to smoke strikes remember the 5 D’s.

  • Delay - a minute or two and the urge will pass.
  • Drink Water - to fight off cravings.
  • Do something Else - to distract yourself.
  • Deep Breathe - it will relax you.
  • Discuss - your thoughts.

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