Cravings can occur frequently during the first few days after stopping smoking. A craving increases in intensity over a period of 3-5 minutes and then begins to subside.
Tips for dealing with cravings - the 4 Ds
- Delay acting on the urge to smoke for at least 3 minutes and the urge will pass. Don't give in. Focus on a different task.
- Drink a glass of water or fruit juice. Sip it slowly and hold it in your mouth a little while before swallowing it. Try some crushed ice in it!
- Distract yourself. And change your activity or talk to someone. Get out of the situation that makes you feel like you want to smoke. Instead try walking after dinner, skipping afternoon coffee or hanging out with non-smoking friends at a party. Change your activities and your cravings will become less and easier to deal with.
- Deep breathe. This is good for you as most people do not use their full lung capacity. Breathe slowly and deeply. It will help you to relax.
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