Nicotine cravings are the biggest challenge when quitting smoking, but they don't have to derail your quit attempt. Learn the most effective, science-backed strategies to manage and overcome even the strongest cigarette cravings.
⚡ Most cravings last only 3-5 minutes - these strategies will help you get through them!
Nicotine cravings are your brain's way of demanding the drug it's become dependent on. When you understand what's happening in your body, these strategies become much more effective.
Cravings are temporary and become less frequent and intense over time. Most people find that the worst cravings last only 3-5 minutes, and using the right strategies can make them much more manageable.
This is the most effective immediate strategy for dealing with nicotine cravings. It's simple, memorable, and works every time.
Wait 5 minutes before acting on the craving
Take 10 slow, deep breaths
Sip cold water slowly
Engage in any physical activity
Tense and release muscle groups to reduce physical stress and redirect focus away from cravings.
A mindfulness-based approach that helps you observe cravings without acting on them.
Pause whatever you're doing
Focus on your breathing
Notice thoughts and feelings
Make a conscious choice
Change how you think about cravings to reduce their power over you.
Use the power of your imagination to reduce craving intensity.
Imagine the craving as a wave that builds up, peaks, and then crashes down. You're surfing the wave, not drowning in it.
Picture the craving as a balloon that you can watch float away into the sky, getting smaller and smaller until it disappears.
Visualize the craving as a train passing by. You can watch it without getting on board. It will pass completely if you just wait.
Track your cravings to identify patterns and see your progress over time.
Sometimes you'll face an overwhelming craving that seems impossible to resist. These emergency strategies are your last line of defense.
Recognize the craving, take 10 deep breaths
Use the 4 D's: Delay, Deep breathe, Drink water, Do something
Physical activity or visualization technique
If the craving persists, use emergency strategies or call for support
Download BeQuit for instant access to craving management tools, community support, and personalized strategies.
