Quitting Smoking: Managing Cravings

When you really crave a cigarette

Remember: The urge to smoke will come and go. Try to wait it out. Or look at the plan you made last week. You wrote down steps to take at a time like this. Try them! You can also try these tips:

• Keep other things around instead of cigarettes. Try carrots, pickles, sunflower seeds, apples, celery, raisins, or sugarfree gum.
  
  
• Wash your hands or the dishes when you want a cigarette very badly. Or take a shower.
  
  
• Learn to relax quickly by taking deep breaths.
  • Take 10 slow, deep breaths and hold the last one.
  • Then breathe out slowly.
  • Relax all of your muscles.
  • Picture a soothing, pleasant scene.
  • Just get away from it all for a moment.
  • Think only about that peaceful image and nothing else.
  
  
  
• Light incense or a candle instead of a cigarette.
  
  
• Where you are and what is going on can make you crave a cigarette. A change of scene can really help. Go outside, or go to a different room. You can also try changing what you are doing.
  
  
• No matter what, don't think, "Just one won't hurt." It will hurt. It will undo your work so far.
  
  
• Remember: Trying something to beat the urge is always better than trying nothing.
  
  

See also:

• Find new things to do
• Remember the instant rewards of quitting
• Finally...the long-term rewards of quitting