Quitting Smoking - Staying on Track

Hopefully the advice on the previous page 'Getting Ready to Quit' will have helped you to quit the habit. If you have already made a start CONGRATULATIONS, if not begin now, you know it is the right thing to do!

Having taken the first vital steps to quitting the habit, you now need to stay on track. Here are some helpful tips on;

• Managing the urge to smoke and
• What to do if you’ve slipped up.

Managing the Urge to Smoke

Its difficult to stop smoking, and you will have the urge to smoke, remember each craving lasts just a few minutes, and with a few techniques to help you through, you’ll be closer to becoming an ex smoker.

• Distract Yourself – Take some exercise, read a book, listen to music, anything to take your mind off cigarettes.
  
  
• Drink Water – Keep drinking water, dehydration makes nicotine withdrawal symptoms even worse.
  
  
• Give your mouth/hand something to do – Snack on healthy snacks e.g. carrot or celery sticks. Also try sugar-free gum to keep your mouth occupied.
  
  
• Talk to someone – Call on someone for support e.g. a friend, family member or the NI SMOKERS HELPLINE – 0800 85 85 85

What to do if you’ve slipped up

Many ex smokers tried to give up several times before they finally succeeded. It’s a tough thing to do, so if you slip up and smoke one or two, or even relapse and begin smoking, don’t be too hard on yourself and don’t panic. You’ll only make yourself feel worse, and won’t be able to focus on getting back on track.

If you have had one or two cigarettes-

• Stop immediately.
• Get rid of the cigarettes/lighter.
• Don’t be hard on yourself, try to focus on the cigarettes you haven’t smoked, this should help you back on track.
• Take a look at why you slipped up. Learn from the experience and you will be less likely to slip up again.

If you have gone back to smoking

• If one or two slip-ups turn into your old habit again, set a new date to give up and give yourself a fresh start.
• There is no shame in relapsing and when you learn from the situation that led you to smoke again you will be closer to becoming an ex smoker.