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ost people who started the 28-day challenge during October
QUIT month will now be experiencing some cravings and
withdrawal symptoms. They can be uncomfortable but they are temporary. Most symptoms will be gone after a month. Remember you are not alone and it will it be worth it.
October is Quit month — a great
time to ditch the habit for good
Say hello!
M
Oh, yeah, I tried a couple of times but I was kind of struggling.
the
28-day
QUIT
CHALLENGE
Easier
SAID
THAN
DONE
Cravings for nicotine can start 30 minutes after your last cigarette. This varies depending on how much you smoked and how long for. The cravings peak in 2 to 3 days and usually pass after 3 to 5 minutes. You should stop getting them altogether after 4 to 6 weeks.
Nicotine Replacement Therapies (NRT) will help with the physical withdrawal symptoms. This will help you to focus on the psychological (emotional) aspects of quitting.
For NRT to work best ask your stop smoking advisor, pharmacist or GP to explain how to use it. Make sure you use NRT for long enough, that is usually 8-12 weeks and make sure you use enough for your level addiction.
You may have low moods or increased irritability and anxiety when you give up smoking. These feelings are temporary and get better within about 4 weeks.
If you are struggling with cravings or withdrawal symptoms sign up for a QUIT plan
or call the QUIT line for free support and advice on 1800 201 203
Sign up for a free QUIT plan – QUIT.ie
FREEPHONE: 1800 201 203
FREETEXT 'QUIT' TO 50100
Or CHAT LIVE on the HSE website
Most smokers (83%) regret starting smoking and say they wouldn’t smoke if they had the choice again
½
€
A 10-a-day smoker who quits will save at least €2,500
per year
1 in every 2
smokers will die from a tobacco-related disease
2-3 months after quitting, your lung capacity could increase by up
to 30%
James Cushen with Anne Flanagan at Ballyboden Primary Care Centre
Sign up for a free QUIT plan — QUIT.ie
Easier
Cravings
Distract yourself by focusing on
something else
Delay doing anything about the craving until the urge passes
Deep breaths — take 20
Drink a cold glass of water or fruit juice
Deal with them by using the ‘5 Ds’:
Don't dwell on it!
N
R
T
Deal with cravings rather than reaching for a cigarette
remind yourself that these feelings are temporary - they’ll go away
congratulate yourself for coping with life without smoking
1
2
3
4
ask others to understand and be patient
5
do things that make you feel good like walking, cycling or swimming
Stop Smoking Advisor Anne Flanagan based in the Ballyboden Primary Care Centre and the Mary Mercer Health Centre advises:
A ‘distraction list’ is a handy tool when any cravings come calling. The QUIT advisor and smoker make a list of activities or therapies to take the place of the urge to smoke until it passes. It can be anything at all. For example, one of Anne’s clients takes a musical approach. “One fellow works from home. He leaves his guitar beside his laptop so that if he gets a craving, he picks up his guitar and he starts practising a tune as a distraction. Someone else looks up recipes for the dinner later on that night…
So, it's all about distracting yourself from a craving, which will last three to five minutes and then it's gone for another while.”
QUIT Advisor
Anne Flanagan with
quitter James Cushen at Ballyboden Primary Care Centre
