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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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