| Cravings |
Remember the 5 Ds:
- Delay and wait a few moments.
- Drink a glass of water.
- Distract yourself and do something else.
- Do deep-breathing exercises.
- Discuss it with someone.
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| Feeling sad |
- Do things that make you feel happy or keep you busy.
- Try spending time with family or friends or doing a hobby.
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| Headache |
- Do some deep-breathing exercises.
- Take a warm bath.
- Over-the-counter medication like Tylenol or Advil may be helpful.
|
| Dry mouth or sore throat |
- Try drinking lots of water or sugar-free candy or gum. When you first stop smoking, you may cough more because your lungs are trying to recover, but this coughing will go away in time.
|
| Feeling tired |
- Get up and exercise to boost your energy.
- Get outside and get some fresh air.
- Make sure to get plenty of sleep daily.
- Schedule doing activities when you know you’ll have more energy.
- It’s okay to take breaks; don’t push yourself.
- It is also okay to ask for help.
|
| Constipation |
- Drink multiple glasses of water a day.
- Eat foods high in fiber, such as raw vegetables, fruits or whole grains.
- Increase activity or exercise. Walking can help with bowel movements and make you more regular.
- Talk to you doctor and ask about managing constipation.
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| Hunger |
- Drink plenty of water.
- Choose healthy snacks, like vegetables, fruits, low-fat yogurt and raw nuts.
|
| Feeling irritable, stressed or anxious |
- Do things to help keep you busy or that make you feel good. Watch a funny movie, talk to a friend, get back into an old hobby if you can.
- Do some light stretching, yoga or deep breathing. These things will reduce tension in your muscles and make you feel more relaxed.
- hink about your reasons to quit smoking and remember that you will get through this.
- Think about exercise and physical activity, like going for a walk. Talk to your doctor before starting any new exercise program.
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| Trouble sleeping |
- Avoid caffeine in the mid-afternoon and evening.
- Avoid eating late at night.
- Try drinking some warm milk or a calming herbal tea before going to bed.
- Try not to watch TV, use a computer or your cell phone while in bed.
- If you continue to have trouble sleeping, talk to your doctor or nurse about any medications to help you sleep.
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| Trouble concentrating, dizziness or feeling “spacey” |
- Adjust your time to projects and/or break larger projects into smaller projects or tasks.
- Try to make your schedule very simple during the early days of quitting.
- Try making “to do” lists.
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