Controlling temptation tips

1. Think about when you enjoy a cigarette and when you need one then anticipate how you are going to cope in these circumstances. Some people find it helpful to write down these times. If you always have a cigarette in the morning with a coffee, then stop having coffee have fruit juice or water instead so there is not the association/trigger with smoking.

2. If you feel the need to eat something instead of a smoking decide on a sensible alternative such as sugar free gum or fruit.

3. If you regularly go to the pub and associate drinking with cigarettes try holding your glass in your usual cigarette hand. If you associate the drink with smoking avoid the pub for a few days.

4. Identify diversions or distractions that can replace the desire to smoke - physical exercise, chatting with a friend, brushing your teeth.

5. Remember cravings increase in intensity for up to 3 minutes and then subsides. Plan how you will distract yourself , deep breathing might be helpful.

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