Engage in an activity to take your mind off the craving. Try going for a walk, playing a game on your phone, or calling a friend. Cravings typically last only a few minutes, so distracting yourself can help you get through them.
Use the 4-5-6 breathing technique: breathe in for 4 seconds, hold for 5 seconds, and exhale for 6 seconds. This can help calm you and reduce stress-induced cravings.
Consider using NRT products like gum, patches, or lozenges to manage cravings. These can significantly reduce withdrawal symptoms when used correctly.
Try chewing on carrots, pickles, apples, or sugarless gum. You can also use a fidget spinner to keep your hands occupied.
Identify situations that trigger your urge to smoke and try to avoid them, especially in the early days of quitting.
Drink water to help flush out toxins and chemicals. This can also help manage cravings.
Remind yourself of your reasons for quitting and use motivational phrases like “I’m stronger than this” or “Cravings last a few minutes, but my health is forever”.
Reach out to friends, family, or a support group when cravings hit. Consider contacting a quitline for professional support and guidance.
Remember, cravings are temporary and will become less frequent and intense over time. Stay committed to your goal of quitting, and don’t hesitate to seek help when needed.
