Answer:

Make it easy for yourself for a start

• Throw away all of your cigarettes, lighters and ashtrays.
• Let your friends and family know that you are trying to stop smoking and want their support - "Hey, I'm trying to quit, so please don't offer me any cigarettes."  
• Get a friend who smokes to stop with you.
• List all your reasons not to smoke and put them on your bedroom door or in your diary.
• Do something else when you would normally smoke e.g. go for a walk, talk with a friend, eat an apple, read a magazine, txt a friend, or listen to music.
• Reward yourself - buy something with the cash you’ve saved by not smoking.

Know your triggers

There will be some situations, activities, places or people that will make you feel like a cigarette – these are triggers. Try to plan ahead so you can handle your triggers. For example, if you’re heading to a party, which is one of your triggers, try to think of ways you can deal with being smoke free before you get there such as hanging out with your non-smoking friends during the night.

Practice your comebacks

Before someone offers you a cigarette, practice saying..."No thanks, I've quit" or "No, thanks, I don't smoke".  Remember, the day you stop smoking is the day you become a non-smoker! For more ideas on how to refuse an offer of a cigarette check out What's your comeback? 

I'd kill for a ciggie

Lastly if you do have a craving, remember they only last a few minutes and get less frequent the longer you have stopped. To ride out a craving, distract yourself!

• Grab something... Hold a drink, or keep your hands occupied so you won't miss holding a cigarette
• Stuff something... Chew gum, eat or drink something non-fattening
• Chill out...Chat with a friend, do something you enjoy, exercise, read or listen to music.

For more information see the following websites:

• www.quitsa.org.au/kickit
• www.quitbecauseyoucan.org.au
• www.quit.org.au
• www.quitnow.org.au

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