Change your environment

Stay strong, it can take some time to learn how to deal with triggers. The aim is to get through cravings in a calm and positive environment.

Go somewhere public

Being in a smoke-free zone will help reduce your temptation to light up.

Go for a walk

Doing something relaxing will help you feel happier and less stressed.

Visualise

Close your eyes and imagine you're somewhere beautiful if it isn't possible to change your physical environment.

Get busy

Keep your mouth busy

Chew gum or sip water slowly. Taking deep breaths can also help you feel more relaxed.

Switch your task

Keep busy doing something else, whether that’s going on your lunch break, to the bathroom, or to the kitchen to get more water.

Get physical

Go for a walk, a jog, a swim, or do some weights. You’ll feel stronger physically and mentally.

Help others

Helping a friend or family member, or even a stranger, will make you feel happier and distract you from cravings.

Make a playlist

Cravings usually last a few minutes. Reward your strength and resistance by listening to a few of your favourite tunes while the craving is hitting you.

Remember your reasons

Think of the big picture

Whether it was for your family, health or finances, your motivations to quit were very real and very serious when you wrote them. They still are.

Add up your savings

Use our cost calculator tool and see how much you have to gain by quitting. Remember all the extras you can afford to buy as a non-smoker.

Feel proud

Even if you slip up, don’t criticise yourself. Quitting is hard and you should feel proud that you’re making the effort. Telling yourself ‘I can quit’ or ‘I don’t need cigarettes’ can help put you in a positive frame of mind.

There are many different kinds of support available to help when cravings hit.

Last updated: January 2023