Cessation Tips
Try out a box. And try another. Make your own…
Bingo
Keep a journal about your cravings an what triggers them
Establish trusting, support system of people; share your cessation plan
Play with a pet; listen to music; hug a friend
Delete your old text messages or update your phone’s address book.
Change your shirt or shoes. A small act can reset your brain!
Peel an orange. Eating it is optional
Play a quick old-school computer game. Solitaire. Minesweeper. Pong!
Go for a drive and listen to music or a podcast.
Make a to-do list.
Do some primping in the mirror. Make yourself look good!
Meditate
Brush and floss your teeth.
Go through your camera roll.
Reorganize closet or pantry.
Get yourself a treat. A snack. A book. A little sumptin’ for yo’self.
Put your hands in a bowl of cold water. Just try it, it works.
Wash dishes. Do laundry. All with music.
Talk to an animal.
Go for a bike ride.
Volunteer in your town. Call a local group and ask how you can help.
Research something. Maybe your dream vacation spot!
Brush your teeth. Make everything taste horrible!
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.)
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.
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.
