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Stopping smoking is one of the hardest things you can do and it can take a number of attempts to achieve this. However, once you have quit for a short period of time, there are a range of things you can do to help manage the addiction and behavioural aspect of smoking to ensure you can stay quit.

Use your medication correctly


Right product – it is important to use the medication as recommended by your advisor or other health professional this should help to reduce cravings and increase your success.

Right Time – the medication is to be used daily.  If you are using a patch then the old one is to be taken off and a new one should be stuck on each day.  If using an oral product then this should be used often as directed by your advisor or health professional. 

Right strength – the strength of medication depends on how much you smoke and how soon you smoke after waking.  It is best to speak to an advisor or health professional to plan which product or products you want to use and the correct strength to use at the start your quit attempt. 

Are you Craving?


This won’t last more than 3 minutes.  It is really important to make sure you are using your stop smoking medications correctly, daily and using enough. 
Distract yourself by doing something different such as playing our craving busting game or those things mentioned below in the stress busting section. 

Stress Busting


Now’s the time to try new ways to reduce stress levels. 
Taking 5 minutes out to do something different when feeling stressed helps. 
Some people try deep breathing, going out for a walk, reading, phone a friend, listen to music, exercise or take a relaxing bath.

Have you smoked


Don’t beat yourself up.  Remember all the reasons why you wanted to stop smoking.  If you have cigarettes perhaps throw them away. 
Continue using your stop smoking medication and contact your advisor or health professional for support.

Other factors


Understand your triggers – Certain people, places, feelings and situations will cause you to think of smoking. Triggers like these can often affect you long after the addiction to smoking has passed. Speak to a Stop Smoking advisor for more support.


Distraction techniques – Cravings for nicotine can be managed by using the products but also certain distraction techniques can be a big help as well. Make a list of things that you can do to fight off cravings when they arrive. This list might include exercise, meditation techniques, puzzles, smartphone apps… the list can be endless! Try our stress-busting game.


Positive outlook – It’s important to recognise that stopping smoking is a long journey. Take each day as it comes in the early stages of your quit. It’s very likely that you will be tested with stress at some point in your quit attempt. Keep a positive outlook that going back to smoking will not help take the stress away.


Let others know – Make sure that family members, friends and other smokers are aware that you are giving up. The last thing you need is a smoker tempting you to have a cigarette at a difficult time. Other people are likely to be very supportive of you giving up and will have an interest in your progress.


Treat yourself – Staying Smokefree is a very big accomplishment. Make sure you reward yourself at certain points of your journey. Keep a jar or tin with the money that you would have spent on cigarettes as an extra incentive. You can also reward yourself in other ways by being more active as exercise will feel easier and treat your family for the support that they are giving you.

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