having a drink or a cup of coffee
	after a meal
	talking on the phone
	being with friends
	starting a new task
	taking a break

can all trigger a craving.

Your feelings are connected to smoking too. You might smoke for comfort when you're sad or angry, or to cover up uncomfortable feelings. Or you might have used cigarettes when you're bored, or to give yourself a break.

Even once you've stopped, the links between smoking and everyday feelings are still there in your mind. It will take a while to break those links.


The desire for a cigarette still feels real, like a physical craving.

	Remember why you quit
	Recognise your cravings and don't give in
	If you wait a while, the craving will pass

Common feelings about quitting

I'm glad I stopped ... but why do I feel like I've lost a friend?

This is a big change in your life, and it's hard. Old and familiar ways are difficult to let go of. You may feel some loss, but ride it through - you'll start to feel more confident.

Don't waste all your hard work ...

Quitting isn't really about willpower, it's about skill power. Everyone feels like a smoke sometimes while they're quitting. Recognise when you want to smoke and what you can do instead. Make a plan.




Riding out the urge

Some situations are really difficult when you're quitting, even after quite a long time. You can get caught unaware.

They're often times like
social occasions - weddings, parties
a crisis or loss.


Think ahead. Prepare yourself.

Practise how to deal with being offered a cigarette at times like this. It really helps when you're in that situation later on.

If you tried to quit before, remember how and when you went back to smoking. Replay that scene without having a cigarette. Practise in front of the mirror saying No thanks, I don't smoke anymore.


Follow these easy steps

Work out the times you might feel like smoking again
Be on the lookout for the feeling of wanting a cigarette 
Go over your personal reasons for quitting 
Decide what you'll tell yourself when you really want a cigarette.


When you feel the need for a cigarette, try these 

	remind yourself why you quit in the first place
	count your smoke-free days - that's the effort you've already put in
	work out how you got through cravings/urges before - and do it again
	tell yourself that smoking again will only make more problems, not less
	surf the urge! Imagine the urge is a wave that builds up, then breaks - you're riding it, not being dumped by the wave.
	treat yourself once you've resisted the urge to smoke
	count how much money you've saved.

Distractions can help too

call a friend 
leave the situation that's giving you the urge to smoke 
go and get a drink (water is really good), and sip it slowly 
take some deep breaths 
have sugar-free gum or lollies handy to chew on 
find someone who doesn't smoke to be with 
take a bath or shower 
keep your hands busy - doodle, use worry beads, a stress ball, or play patience 
go for a walk
pick up the phone and call the Quitline 13 7848 - support is on the other end.

Sudden cravings for a cigarette can happen anytime, even months after you've quit.


Be prepared. 

accept that there'll be times when you'll want a cigarette 
identify situations, feelings and problems that might be difficult to deal with 
be on the lookout for the urge to smoke - don't get caught unaware
practise your response to a craving
stick to your decision to stop smoking - don't be fooled into having 'just one'.

Don't worry about what will happen in a month or a year from now.

Stay stopped - one day at a time.

Achieving something worthwhile isn't always easy - but it's worth it!
You've lasted this far - congratulations!