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Quitting Smoking: How to Manage Cravings

You won't be able to avoid all of your smoking triggers, and learning how to manage cigarette cravings takes practice. When a craving is triggered, it's important to have a plan to beat that urge to smoke.

Cravings are uncomfortable, but they don't last forever. Having a list of strategies can help you get through it. Here are a few to try.

Get support.

• Call or text someone. You don't have to do this alone. Learn how to lean on people you trust.
• Sign up for SmokefreeTXT to get daily messages of tips, strategies, and support. You can sign up online (Link opens in a new windowhttps://smokefree.gov/tools-tips/text-programs/quit-for-good/smokefreetxt) or text QUIT to 47848.
• Download a smartphone app. These free apps help you track cravings and understand your smoking patterns (Link opens in a new windowhttps://smokefree.gov/tools-tips/apps).
• Visit Smokefree on social media. Grow your support network and stay connected (Link opens in a new windowhttps://smokefree.gov/about-us/social).
• Talk to an expert at a quitline. Call the National Cancer Institute (NCI) Quitline at 877-44U-QUIT (877-448-7848) Monday through Friday from 9:00 a.m. to 9:00 p.m., or find your state's quitline by calling 800-QUIT-NOW (800-784-8669).
• Chat with a counselor. Get real-time help from the NCI's LiveHelp online chat (Link opens in a new windowhttps://livehelp.cancer.gov/app/chat/chat_launch).

Think about your reasons for quitting.

• Review your reasons. Remind yourself why you want to quit. This can be a powerful motivator to keep you smoke-free.
• Calculate your savings. Cigarettes are expensive! Add up the money you'll save, and decide what to do with it. This is a great way to stay motivated and kill time while you let a craving pass. Use this savings calculator: Link opens in a new windowhttps://smokefree.gov/quit-smoking/why-you-should-quit/how-much-will-you-save.

Stay busy.

• Keep your mouth busy. Chew a stick of gum instead of picking up a cigarette. Keep hard candy with you. Drink more water.
• Do something else. When a craving hits, stop what you're doing immediately and switch to doing something different. Simply changing your routine might help you shake off a craving.
• Go for a walk or jog, or go up and down the stairs a few times. Physical activity, even in short bursts, can help boost your energy and beat a craving.
• Take slow, deep breaths. Breathe through your craving. Inhale through your nose and exhale through your mouth. Repeat this 10 times or until you're feeling more relaxed.

Go to a smoke-free zone.

• Visit a public place. Most public places don't allow smoking. Go to a movie, a store, or another smoke-free place where you can't smoke.
• Practice what you already do. What have you done before when you found yourself in a smoke-free place? Tap into that same approach when your next craving comes along.

Try nicotine replacement therapy.

Even if you use nicotine replacement therapy (NRT), you might have a craving that's difficult to deal with. Think about trying a short-acting NRT, such as a lozenge or gum, plus long-acting NRT, such as the patch, to get past the craving.

Do a good deed.

Try distracting yourself for a few minutes by being helpful to a friend, family member, or coworker. This takes the focus off yourself and how you are feeling and instead allows you to think of another person's needs. It can be a helpful way to cope with a craving until it passes. Plus, doing good deeds can have positive effects on your health, like reducing stress. Managing stress can be a key part of quitting smoking.

Don't give up.

Do whatever it takes to beat the urge to smoke. Keep trying different things until you find what works for you. Just don't smoke. Not even one puff!