AVOID
the situation.
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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.
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LEAVE
the situation.
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If you find yourself in one of these high risk situations, leave if you can. And,
leave before you get a craving.
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DISTRACT
yourself from the craving.
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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
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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.
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Use
SELF TALK
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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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