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margo · 10-23-2005, 10:19 AM

Facing cravings head-on

How are you feeling? Yesterday might have been kind of tough for you. Dealing with cravings and other signs of withdrawal may be a real challenge, but it's one you can meet. Whenever you get a craving, take action and fight back. Do something that is not related to smoking in any way. Take a walk, drink a glass of water or take some slow, deep breaths. Enjoy some low-fat snacks like carrots, an apple or sugarless gum.

Basically, whenever you get a craving, think of the "four Ds":
1. Do something else
2. Delay thinking about or reaching for a cigarette
3. Deep breathing
4. Drink water

Meet each craving with firm determination. Most of them only last about 2-5 minutes and then subside. Look past the craving and remember that it will be over soon. In the meantime, do anything to distract yourself. The worst withdrawal symptoms will fade in a few days.

Whatever you do when you do get a craving, do not start feeling sorry for yourself! That is when you are most likely to give in and have a cigarette. If you do, you will feel even more discouraged. You may want to give up entirely. Don't let that happen! Remember the four Ds and stick with quitting - one minute, one craving, one step at a time. You can do it!

© Health Canada

10-23-2005, 10:19 AM	#31 (permalink)
margo Member Join Date: Mar 2002 Location: North Vancouver, British Columbia Posts: 1,727	DAY 22 - Learning to live without cigarettes Facing cravings head-on How are you feeling? Yesterday might have been kind of tough for you. Dealing with cravings and other signs of withdrawal may be a real challenge, but it's one you can meet. Whenever you get a craving, take action and fight back. Do something that is not related to smoking in any way. Take a walk, drink a glass of water or take some slow, deep breaths. Enjoy some low-fat snacks like carrots, an apple or sugarless gum. Basically, whenever you get a craving, think of the "four Ds": 1. Do something else 2. Delay thinking about or reaching for a cigarette 3. Deep breathing 4. Drink water Meet each craving with firm determination. Most of them only last about 2-5 minutes and then subside. Look past the craving and remember that it will be over soon. In the meantime, do anything to distract yourself. The worst withdrawal symptoms will fade in a few days. Whatever you do when you do get a craving, do not start feeling sorry for yourself! That is when you are most likely to give in and have a cigarette. If you do, you will feel even more discouraged. You may want to give up entirely. Don't let that happen! Remember the four Ds and stick with quitting - one minute, one craving, one step at a time. You can do it! © Health Canada __________________ Sometimes I go about in pity for myself, and all the while a great wind is bearing me across the sky. ~Ojibwe saying~