When you quit smoking, you’re going to encounter cravings from time to time. Be prepared to beat them. Remember, cravings only last for around 10 minutes, so hang in there. Have some strategies ready to help you cope until the craving passes.

General strategies to beat smoking cravings

  • Practice deep breathing. Every time an urge hits, take in a slow deep breath through your nose, hold it for three to five seconds and then slowly exhale through your mouth.

  • Drink a glass of cold water.

  • Calm yourself down using guided meditation. Try Calm.com

  • Talk about the urge. Call your Quit Buddy or a Quit Counselor at 1-800-QUIT NOW.

  • Go take a quick walk or get up and stretch for a few minutes.

  • Suck on sugar-free candy.

  • Use straws/swizzle sticks/tooth picks.

  • Crunch on carrots or celery sticks.

For more specific situations, see the categories below:

After Meals

While Socializing

When Bored

During Work Breaks

In the Car

During Coffee Breaks

In the Evenings

During the Morning Routine

Find more tips and motivation to beat cravings on Facebook or Twitter.

Do you need additional help with a craving right now? Visit our Get Help Now page to connect with a cessation counselor.