efram, quit coach
243 posts
Registered:
29 Nov 2017
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Hi Yikes,
Welcome, newbie! Glad to have you with us.
Some general tips:
Mindset is key. Think about ways to shore up your resolve so that you are 100% on board with the decision, even though you love to smoke. When you have your mind made up, you'll have more strength and stamina to cope with cravings.
Slips happen. If you have a quit in progress and have a slip, it's ok. Think about what you can learn from it, or what you can do differently the next time, and get right back on track as soon as possible. Quitting is a learning process; slips or relapses are not failures as long as you learn from the experience and keep trying until you succeed in quitting for good.
Quit aids can make a difference. If you are someone who smokes 10 or more cigarettes in a day, there are about a half dozen quit aids, including nicotine replacement therapy (NRT) and medications approved by Health Canada, that have been shown to double one's chance of quitting. These can lessen the nicotine craving/withdrawals, allowing you to focus more on habit cravings and emotional cravings. A healthcare professional can advise further on the options, correct dosage, etc.
The "4Ds" can help with those habit and emotional cravings. They are: Delay, Distract, Deep breathing, and Drinking water. Mix and match! Delay is based on research that shows that a craving may come and go in roughly 5 minutes. You can try this and see how long it takes to pass (some may last longer than others). Distractions can help while you delay: find ways to keep your hands, mouth, and/or brain engaged. Deep breathing simulates the inhale/exhale of smoking, and can give relaxation if you're feeling tense or stressed. Drinking water will give you something else to reach for and bring to your lips. It can also help flush out toxins from cigarettes.
Sometimes it can help to try these coping skills out prior to quitting, make a list of distractions, etc. Some like to try a "practice quit" as well.
Last but not least, once you are actively quitting, it can help to make sure there are no leftover cigarettes to tempt you and cause more cravings. If possible, get rid of cigarettes, lighters, ashtrays prior to quitting.
Let's hear from some others as well -- what are your tips? For those who are doing well, what's made the difference?
Last modified on 08 Jan 2025 14:06 by efram, quit coach