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You may be faced with situations that will trigger the urge to smoke. We call these high-risk situations. Review this emergency coping plan to help you deal with these situations. If you feel the urge, or are tempted to smoke:
AVOID the situation. Identify the situations when you normally smoke or feel a craving for a cigarette. For most smokers, high-risk situations include work breaks, finishing meals, having coffee or being in a bar. Plan how you will avoid these situations for a few weeks. Plan for alternate activities.
LEAVE the situation. If you find yourself in one of these high risk situations, leave if you can. And, leave before you get a craving.
DISTRACT yourself from the craving. If you find yourself in a situation you can't leave and you get a craving, distract yourself from the craving by:
• Thinking about something else, like your benefits of quitting smoking (or how much money you’re saving every week). • Do something else to distract yourself like drinking water or deep breathing to relax. • Think about an upcoming event in your life, such as a vacation.
DELAY taking the cigarette. If you can't keep your mind off it, then make a deal with yourself that you will wait 5 minutes before you give into the craving. The craving will usually pass in a couple of minutes anyway. If you delay, the craving will go away.
Use SELF TALK A craving may be accompanied by negative thoughts about your ability to resist it. Use positive self talk statements to combat your negative thoughts.
Минуло певний час з моменту вашої останньої активності. Подовжіть сесію нижче.
Вас було виведено з системи через неактивність.
Будь ласка, увійдіть знову.
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