For most people who use tobacco, cravings can be very strong, but you can learn to resist them.

When you feel the urge to use tobacco, remember that it will likely pass in 5 to 10 minutes, whether you smoke or not. Every time you resist, you're getting closer to quitting for good.

Here are 10 ways to help you fight the urge to smoke or use tobacco:

1. Try Nicotine Replacement Therapy
   Ask your doctor about options like nicotine gum, patches, nasal sprays, or prescription medications like bupropion or varenicline. These can help manage cravings. E-cigarettes haven’t been proven to be more effective than other nicotine replacement options.

 

2. Avoid Triggers
   Urges to use tobacco are stronger in places or situations where you usually smoked, like parties or when you're stressed. Find out what triggers your cravings and try to avoid them or find ways to get through them without using tobacco

 

3. Delay
   If you feel like giving in, tell yourself to wait 10 more minutes. Distract yourself during that time by doing something else, like walking to a smoke-free area. Often, cravings will pass by then.

 

4. Chew on Something
   Give your mouth something to do by chewing sugarless gum or hard candy, or snacking on raw veggies, nuts, or seeds.

 

5. Don’t Have "Just One"
   Resist the temptation to have “just one” cigarette. It often leads to smoking more and could cause a relapse.

 

6. Get Active
   Exercise can help take your mind off cravings. Even simple activities like walking, running up stairs, or doing push-ups can help. If you prefer, try something relaxing like writing, crafting, or cleaning.

 

7. Try Relaxation Techniques
   Smoking may have been your way to handle stress. To calm yourself during a craving, try deep breathing, yoga, or listening to relaxing music.
8. Call for Support
   Talk to a friend, family member, or support group for help. You can also call a quitline (800-QUIT-NOW) for counseling.

Get Support Online
Join an online support group or read blogs from people who are quitting smoking. You can learn from their experiences and share encouragement.

 

9. Remind Yourself Why You’re Quitting
   Write down or say out loud the reasons you want to quit. These could include feeling better, getting healthier, protecting your loved ones from secondhand smoke, or saving money.

Remember, doing something to fight the craving is always better than doing nothing. Each time you resist, you’re one step closer to being tobacco-free.