Tenseness/irritability 
Go for a walk. Take deep breaths. Soak in a warm bath. Meditate.

Depression 
Use positive self-talk. Speak to a friend or family member. See your doctor if the depression is intense or does not go away.

Headaches 
Use a mild analgesic. Drink plenty of water. Relax and rest.

Appetite changes 
Follow a well-balanced diet. Choose healthy, low-fat snacks such as fruit or vegetables.

Constipation, gas 
Drink plenty of fluids. Eat lots of fruits, vegetables and high fibre cereal.

Insomnia 
Avoid beverages containing caffeine (eg coffee, tea, cola) particularly before bed. Try relaxation exercises before bed.

Difficulty concentrating 
Break large projects into smaller tasks. Take regular breaks.

Cough, dry throat and mouth, nasal drip 
Drink plenty of fluids.

Dizziness 
Sit down and rest until it passes.


Remember THE 4Ds:

Delay acting on the urge to smoke. Don’t open a pack or light a cigarette. After five minutes, the urge to smoke weakens and your resolve to quit will come back.

Deep breathe. Take a long slow breath in, and slowly out again. Repeat three times.

Drink water. Sip it slowly, holding it in your mouth a little longer to savour the taste.

Do something else. Take your mind off smoking by taking action; put on some music, go for a walk or ring a friend.