Forums / Cravings / The 4 D's

The 4 D's

4 posts, 0 answered
  1. brieffree
    brieffree avatar
    945 posts
    Registered:
    28 Nov 2017
    09 Dec 2017
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    Coping Plan, is good to have fresh what to do in case of a Slip tip.

    Deep Breathe
    Drink water
    Distract yourself
    Delay

    Have Nice smoke free Day
    Last modified on 11 Dec 2017 01:12 by Quit Coach 2
  2. efram, quit coach
    efram, quit coach avatar
    46 posts
    Registered:
    29 Nov 2017
    11 Dec 2017 in reply to brieffree
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    Thanks for this, brieffree!

    It's wise to plan ahead and the 4Ds have helped many here to cope with cravings. I recommend deep breathing especially if a craving is caused by stress or anxiety, and distractions (especially those that keep the hands, mouth, and brain busy) for when the craving is due to boredom. And delaying can give the time needed for a craving to lessen and go away! Five minutes may be all that it takes, especially if you have a good distraction handy too. Mix and match, and some find it handy to practice these even before quitting.

    Regards,
    Efram

  3. efram, quit coach
    efram, quit coach avatar
    46 posts
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    29 Nov 2017
    25 Nov in reply to efram, quit coach
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    Bump!

    I was just reading some literature about quitting smoking from CAMH (Center for Addiction and Mental Health) in Ontario, and they have added another D to their list:

    Discuss

    The example they give is to "discuss your challenges with your support system or with Smokers' Helpline." So, this could include posting here and/or connecting with a friend or family member, etc., for added support.

    Regards,
    Efram





  4. cec57
    cec57 avatar
    15 posts
    Registered:
    06 Nov 2018
    26 Nov in reply to brieffree
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    good reminders briefree it's to practice every day
4 posts, 0 answered