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Remember the 4 Ds if you get cravings Delay, Drink water, Deep breathe, Do something else Change your routines and habits Try nicotine patches, gum and lozenges Avoid situations that make you want to smoke Try to reduce some of the stresses in your life Make your home smoke free and get rid of ashtrays Wash all your smoky clothes and furnishings Clean your car and keep it smoke free Cut down on alcohol Brush your teeth with a fresh minty toothpaste Book into your dentist to have your teeth cleaned Do things you enjoy give yourself treats Keep a drink bottle filled with water with you Phone a friend for support Take time out for yourself Put up a list of reasons you quit somewhere you can see it Plan what to do when you go where there might be smokers e.g., chew gum Practise saying I dont smoke, I am a non-smoker, or Im not smoking anymore Tell yourself it doesnt matter what other people think Spend time with non-smokers or ex-smokers Go for a walk when you are stressed or upset Reward yourself with a treat from some of the money youve saved Keep yourself busy Learn about relaxation its about letting go Share your story and get support from others