Tips to Cope with the Urge to Smoke

• Realize that this is an urge, and it will pass. Just like a hunger pang.

• Do some problem solving: Where was I when got the urge? What was I thinking? Who was I with? What was I doing? Etc.

• Remind yourself why you wanted to quit.

• Anticipate triggers and prepare to avoid them.

• Keep your hands busy.

• Find activities that make smoking difficult.

• Put something other than a cigarette in your mouth.

• Change your surroundings when the urge happens.

• Look at your watch. Urges will last only a couple of seconds. Be aware that they will return.

• Be prepared for first times: First vacation, first time home alone, first time being bored, first long car ride.

• Change your daily routine in order to break your habits and patterns.

• Use positive thoughts only. You are not giving up something. You are giving your body a great present.

• Keep a daydream ready to go. You don’t have to act on it, but planning one can be fun.

• Practice relaxation exercises.