Stop Smoking Services
Skills to Help You Cope with Stopping Tobacco Use
| Withdrawal Symptoms |
How to Cope |
| Cravings for tobacco |
- Distract yourself
- Do deep-breathing exercises
- Realize that cravings are brief
|
| Irritability |
- Take a few slow, deep breaths
- Soak in a hot bath
|
| Insomnia |
- Take a walk several hours before bed
- Avoid beverages with caffeine after noon
- Unwind by reading for a while
- Take a warm bath
- Eat a banana or drink warm milk
|
| Increased appetite |
- Drink water or low-calorie liquids
- Make a personal survival kit: Include straws, cinnamon sticks, coffee stirrers, licorice, toothpicks, gum, or fresh vegetables
|
| Inability to concentrate |
- Take a brisk walk
- Simplify your schedule for a few days
- Take a break
|
| Fatigue |
- Get adequate sleep each night
- Take a nap
- Try not to push yourself for 2-4 weeks
|
| Constipation, gas, stomach pain |
- Drink plenty of fluids
- Gradually change your diet
- See your dietitian
- Add fiber to your diet: fruit, raw vegetables, whole grain cereals
|
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