What to do when things get tough

Triggers, cravings, and withdrawal are some of the biggest challenges smokers face when quitting.  Smoking is a coping mechanism so we will work with you to build new and healthier coping mechanisms.

Pregnancy can be a stressful time, so being able to plan ahead for how to cope with stress is a great tool to help you overcome tough times.

• Know what makes you want to smoke and learn ways to avoid these triggers so you can stay smokefree.
• Make a list of things you can do when you’re having a craving instead of smoking. You’ll be ready to handle tough moments more easily.
• Withdrawal symptoms are temporary and will lessen over time. Be prepared to manage these uncomfortable feelings by building healthy coping skills, exploring quit methods, or creating an exercise plan. Using NRT will help alleviate these cravings too
• Get other people in your house on board too! If someone else in your home smokes too, getting them to quit with you will help you both and help create a smoke free environment for baby
• Speak to your specialist advisor, we’re here to help!
• Create a budget and decide how you'll spend the money you will save by not smoking
• You might like to consider writing down the reasons why you wanted to stop in the first place, keeping this with you at all times and commit to reading this if you ever feel likely to have a cigarette. You may want to read over the ‘benefits to quitting page’ on the app
• You might like to consider always carrying the Quit Your Way Scotland helpline number 0800 84 84 84, on your phone or on a card in your pocket, and commit to calling this number if you ever feel likely to have a cigarette.
• Distraction techniques can be helpful when you feel you are struggling. These can be very individual and you may want to try a few different methods out to see what helps you. Things like:
  • Mindfulness Mindfulness for mental wellbeing | NHS inform
  • Going for a walk
  • Chew some gum
  • Take some light exercise (always with the guidance of your health professional)
  • Have a relaxing bath or shower

For more information and ideas: Public Health Scotland | How to stop smoking and stay stopped