Cessation Tips

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Cessation Tips

What Are You Really Craving?
Based on 802 Quits: Practice the 4D’s:
Take a DEEP breath
DRINK a glass of water
DO something else
DELAY for 10 minutes)

WW = worksite wellness applicable

DRINK

(tips related to nutrition, oral fixation, etc.) 

Keep your mouth busy

Chewing gum, mints, flavored toothpicks.

Drink

Drink water, herbal teas and homemade juices.

Fruits & Veg.

Eating extra fruits and vegetables high in calcium and vitamin C and D.

Snacks

Stocking up with healthy snacks to help manage increased hunger.  

 

Portions

Slowly Eat smaller portions, eat protein, avoid processed food.

DEEP (tips related to mental health, social connectedness, etc.)

1

Establish support system of family and/or friends and share your cessation plan

2

Consider social contexts and relationships that may act as triggers 

3

Learn how to soothe oneself when feelings of anxiousness or stress arise. Playing with a pet, listening to happy music, hugging a friend or family member, or drinking a warm cup of tea

4

Learn from past experiences  what behavioral changes soothed feelings of anxiety

5

Focus on personal motivators, from health benefits to the simple progress of achieving a goal

DO (tips for distraction from current craving- self-care, rewarding)

1. Build a stress relief bag to distract/soothe your cravings (something to chew on, a fidget toy or stress ball or knitting materials, , picture of loved ones, notes from loved ones of encouragement 

2. Start a new hobby that you can do a few minutes at a time

3. Talk to a friend or loved one (text, call, video chat)

4. Go for a walk, bike ride, or drive and listen to your favorite music or podcast

5. Find a way to treat yourself 

 

DELAY (10 minute breaks to pass craving window- productive, task-oriented)

1. Walk around the floor or building if you’re at work—think of it as a non-smoking break.

2. When a craving hits, go to the restroom, wash your hands and check yourself in the mirror.

3. Go run errands in a place that doesn’t allow smoking

4. Purge emails, texts, old phone contacts, pictures, clothes, mail, etc.

5. Mediate -There are great apps to guide you

Distractions:

1. Research something ex: your dream vacation spot.

2. Volunteer in your community: Call a local organization and ask how you can help.

3. Rearrange your bookshelf or collections and write a wishlist of books you want to read and other things you want to add to your collection.