When You Get the Cravings:

• Keep oral substitutes handy. Try carrots, pickles, sunflower seeds, apples, celery, raisins, or sugarless hard candy or gum instead of a cigarette.

• Take ten deep breaths and hold the last one while lighting a match. Exhale slowly and blow out the match. Pretend it’s a cigarette and crush it out in an ashtray.

• Take a shower or bath if possible.

• Learn to relax quickly and deeply. Make yourself limp, visualizing a soothing, pleasing situation, and get away from it all for a moment. Concentrate on that peaceful image and nothing else.

• Light incense or a candle instead of a cigarette.

• Never allow yourself to think that “one won’t hurt” – it will.

The next page will talk specifically about "triggers".