The nicotine's gone .. why do I still want a cigarette?
Remember when you had a drink or a coffee with your cigarette? Your brain hasn't forgotten that yet. After years of smoking, your brain sends a signal to have a cigarette every time you do these things. When you've quit, these times create cravings - they're a memory of how things used to be.
Situations like
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having a drink or a cup of coffee |
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after a meal |
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talking on the phone |
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being with friends |
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starting a new task |
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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.
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Remember why you quit |
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Recognise your cravings and don't give in |
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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
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remind yourself why you quit in the first place |
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count your smoke-free days - that's the effort you've already put in |
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work out how you got through cravings/urges before - and do it again |
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tell yourself that smoking again will only make more problems, not less |
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surf the urge! Imagine the urge is a wave that builds up, then breaks - you're riding it, not being dumped by the wave. |
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treat yourself once you've resisted the urge to smoke |
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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!