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American Journal of Public Health 2017

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You might need a lower dose if you plan to use them frequently in a confined setting like a plane, or a higher dose if you wont have a chance to use another pouch for a long stretch

Use those 10 minutes to: Leave the situation if possible Call a supportive friend or family member Do deep breathing exercises Remind yourself of your reasons for quitting Physical Distraction Change your environment: Go for a walk, step outside Use your hands: Fidget with something, do push-ups Hydrate: Drink water or herbal tea Breathe: Practice deep breathing exercises Social Support Text your quit buddy: Let them know you're struggling Call someone supportive: Talk through the temptation Tell someone at the event: Ask for their help staying strong Leave early if necessary: Your quit is more important than any social event Environmental Strategies Avoid High-Risk Situations Especially in early recovery, it's okay to avoid situations where smoking is likely: Bars and clubs where you used to smoke Parties where you know people will be smoking Stressful social or work situations Places with strong smoking associations Prepare for Unavoidable Situations Have an exit strategy: Know how you'll leave if tempted Bring support: Go with someone who supports your quit Plan alternatives: What will you do instead of smoking