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It only takes three minutes to get over a craving.

Healthy distractions

Healthy distractions

When cravings strike there are heaps of ways you can cope. It can take some time to learn how to deal with triggers, so stay strong. The aim is to get through cravings in a calm and positive environment.

Some strategies to help:

Change your environment

Go somewhere public

Being in a smoke-free zone, will help reduce your temptation to light up.

Go for a walk

Doing something relaxing will help you feel happier and less stressed.

Visualisation

If it’s not possible to change your environment – close your eyes and imagine you are somewhere beautiful.

Get busy

Keep your mouth busy

Chew gum or sip water slowly. Taking deep breaths can also help you feel more relaxed.

Switch your task

Busy yourself with something else, whether that’s going on your lunch break, to the bathroom or to the kitchen to get more water.

Get physical

Go for a walk or jog, or do some weights. You’ll feel stronger physically and mentally.

Help others

Helping a friend, family member or even a stranger – will make you feel happier and distract you from cravings.

Make a playlist

Cravings usually last a few minutes. Reward your strength and resistance by listening to a few of your favourite tunes while the craving is hitting you.

Remember your reasons

Think of the big picture

Whether it was for your family, health or finances – your motivations to quit were very real, and very serious when you wrote them. And they still are.

Add up your savings

Use our Cost calculator tool and see how much you have to gain by quitting. Remember all the extras you can afford to buy as a non-smoker.

Feel proud

Even if you slip-up, don’t put yourself down. Quitting is hard and you should feel proud that you’re making the effort. Telling yourself ‘I can quit’ or ‘I don’t need cigarettes’ can help put you in a positive frame of mind.

There are many different forms of support to help when cravings hit, you can find all the support you need here.

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