When starting your journey to quit smoking or vaping, it’s important to remember that nicotine cravings can happen at any time, especially in the first few weeks.
“We recommend creating a plan for cravings before you quit. This includes several ways to manage cravings and knowing where to turn for support,” says Monica Hanna, Assistant Director of the RWJBarnabas Health Institute for Prevention and Recovery’s Nicotine and Tobacco Recovery Program. “Having simple, effective tools at your disposal can make all the difference on your quit journey.”
One strategy Hanna recommends for managing nicotine cravings is using the 5 Ds of Quitting technique:
Delay
Cravings usually only last a few minutes. Try to put off smoking or vaping as long as you can. The craving will usually pass given enough time.
Distract
Take your mind off the craving. Go for a walk, have a snack, or engage in other activities to distract yourself from the craving.
Deep Breathe
Deep breathing techniques like box breathing can quiet your mind and reduce stress. They can also reduce the intensity of cravings and leave you with a sense of peace.
Drink Water
Staying hydrated is important for overall health. When you have the urge to smoke or vape, drink some water instead. You can even add fruit or other flavorings to your water.
Discuss
Talking to your friends and loved ones can support you throughout your quit journey and help you take your mind off a craving and remain focused on your goals.
If you do smoke or vape, it doesn’t mean your quit journey has ended. Remind yourself of your goals and reestablish practices that support your quit journey.
Remember, you don’t have to quit alone. Our certified Tobacco Treatment Specialists are here to help. Through our free 8-week program, you’ll receive support from one of our specialists, nicotine replacement therapy (NRT), and access to peer support. Learn more or request an appointment at rwjbh.org.
