Change your environment
- Clean your home, car and clothes to get rid of the smell of smoke.
- Get rid of all cigarettes, chew and snuff, lighters and ashtrays.
- Keep healthy snacks, like carrots, berries, nuts and country food close by. For more information, click here.
- Even changing who and where you spend your work breaks with can help keep you be smoke-free.
- Cravings only last a few minutes. So, when cravings hit, do something else!
- Drink lots of water. Take slow sips. Hold a sip in your mouth for a few seconds.
- Stay active. Put on your kamiks and head out on the land or go square dancing at the community hall with friends.
- Keep your hands busy - sew, play a card game or go fishing.
- Put on your favorite TV show and have a good laugh.
Remember the four Ds when you feel a craving:
- Delay for five minutes.
- Deep breathing.
- Drink water.
- Distract yourself (do something else).
Do things differently
Without you even thinking about it, all kinds of things can make you want to smoke or chew. Tobacco has been a big part of your day-to-day life and to beat the cravings, you will need to switch up your daily routine. Think about when you usually use tobacco.
- While talking on the phone? Keep a pen and pad handy and draw instead. Or, if you have a cell phone, take your calls while walking around.
- Right after lunch or dinner? Then don’t sit around at the table afterwards. Get up and do the dishes right away or head outside.
- While fishing or hunting? Then avoid these things for the first couple weeks until you are feeling stronger. Or if you do go out on the land, just don’t take any tobacco with you.
- While watching a certain TV show? Consider watching TV in a different chair, or switching to a new show altogether.
- While on your trip to work? Then try going a different way to work.
Don’t be too hard on yourself
You may slip-up, but take it easy on yourself. Practice makes perfect. Each time you quit you learn something new. What you learn will help you next time!
Know Your Triggers
You should know what triggers your craving for a cigarette. Try to avoid these things, especially during your first few weeks quitting.
Common triggers include:
- drinking alcohol;
- drinking coffee;
- smoke breaks at work;
- watching TV;
- hanging out with friends who smoke;
- driving in the car; and
Get yourself back on track
If you slip-up, get yourself back on track:
- Look at your slip-up as a small setback. Don’t be hard on yourself.
- Try and discover what caused the slip. You can avoid that “trigger” next time.
- Continue to get support from others. Rely on your family, friends, and community members. You can also rely on your community health nurse, doctor or a Quit Coach.