Methods of Quitting Smoking - Key Moments

Have a cup of tea in bed instead

When I wake

How about a low calorie biscuit?

With a cup of coffee

Carry your keys or a 'fidgeting' toy to keep your fingers busy

Shopping

Download our mobile app and distract yourself with our game

Waiting for the bus

Improve your fitness – try walking faster or even jogging!

Walking the dog

Write a tweet or get the washing up done

During commercial breaks on TV

Call a friend or relative you haven’t spoken to for a while

After a meal

Read a book or have a relaxing bath to unwind

Before bed

Every smoker has those key moments in the day when they're more likely to want a cigarette. Whether it's with your morning coffee or last thing at night, we can help you crave something better instead. Click on the icons above for tips to beat your cravings.

If someone intimidates you, try picturing them naked!

Feeling scared or nervous

Use our Unfiltered mobile app to remind of the reasons you're cutting down

Feeling sad or depressed

Carry a stress ball, and give it a good squeeze whenever you need to

Feeling stressed

Have a store of jokes ready to help you break the ice

To start a conversation

Try Sudoku – it can be as addictive as smoking, but better for your health, and your mind!

Feeling bored

Keep your hands busy with a puzzle or the game on our Unfiltered mobile app

To have time to myself

Smoking can help distract you from unpleasant feelings and situations. It can be used as an excuse to take time out, or start conversations and meet new people. To live life unfiltered you will need to find new ways to manage your feelings, relax and improve your mood and confidence. Click on the icons above for some tips.

Keep your hands busy with a puzzle, cooking, or playing our app game on your phone

Mid-morning cigarette break

Instead of meeting in the beer garden, book a table inside

Pub lunch

Arrange to meet in a smoke-free environment, like the cinema or a restaurant

Evening out

Tell friends you'll buy an extra round if you stay unfiltered all night

With friends who smoke

Deciding to give up cigarettes can have a big impact on your social life, especially if your partner, friends and work colleagues smoke. Encourage them to help you reduce smoking until you’re ready to quit. Being supported could help keep you feeling motivated. Click on the icons above to get some helpful suggestions.

How you will feel

Find out how your life will improve when you give up smoking

What if you slip

Learn how to stay in control of your progress

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