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Quitting Smoking

Coping with Withdrawl



Wishing for a cigarette (Craving)

Wait and let it pass. At first the craving will last as long as it will take to smoke a cigarette.

Insomnia (Trouble Sleeping

Try to wind down before you go to bed. have a milky drink, a warm relaxing bath and practice deep breathing exercises

That feeling of boredom

Try to find things that take your mid off the fact that you are not smoking. Get involved in activities that require you to use your hands – DIY projects, Knitting, Sewing, Gardening, Cooking. Just keep busy!


Remind yourself of why you decided to stop smoking, re-motivate yourself. Go for a walk, visit or phone someone who will support you. Make sure your talk is positive.

Restlessness, nervousness, headaches, irritability

Restlessness, nervousness, headaches, irritability

All your friends are smoking around you and you really want to join them

Remind yourself once again why you decided to quit. Practice saying “no thanks, I don’t smoke” You should get a kick out of saying this! Alternatively, seek out your non-smoking friends

Wiped out (Feeling tired)

Get some fresh air or exercise. Then drink plenty of water to try to speed up the withdrawl process.