AVOID
the situation. |
Identify the situations when you normally smoke or feel cravings. For most, 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 (or how much money you’re saving every week, how your body is healing itself).
- Doing something else to distract yourself like drinking water or deep breathing exercises.
- Thinking about an upcoming event in your life, such as a vacation.
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DELAY
acting on the craving |
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.
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