Remember that physical withdrawal symptoms only last between 7 to 10 days. Stop smoking medications can greatly reduce the intensity of the symptoms. View the Coping with Withdrawal chart for tips on dealing with common physical withdrawal symptoms. 

Once the physical withdrawal symptoms have gone however, you are still not out of the woods. Many people still experience cravings to smoke long after the physical symptoms have stopped. While you can’t avoid cravings, the good news is that you can teach yourself to manage the cravings. Most cravings only last about three minutes. If you can distract yourself for a few minutes, the cravings should pass – so try to wait it out and distract yourself with some of the tips below.

Control your Cravings: Practice the 4 Distractions (4D’s)

Delay for three minutes:  In most cases the cravings to smoke will pass in about three minutes, so don’t cave to the crave.

Distract:  Keep your hands and mind busy. Do something that makes it difficult to smoke, like having a shower or exercising.

Deep breathing:  Take long, deep breaths through your nose and hold for five seconds. Slowly breathe out through your mouth for a count of seven.

Drink water:  Drink a glass of cold water - take slow sips and hold the water in your mouth for a few seconds. 

Change your Routine

Changes in your routine help you avoid times and places that trigger the craving to smoke. When you quit, it’s important to break the connection between your smoking and your daily routines. If you completed the Cigarette Tracker to monitor when you routinely want a cigarette, then you will know when you most crave a cigarette, and it will help you plan for an alternate coping strategy.

Common triggers that make you want to smoke include drinking coffee or alcohol, after meals, talking on the phone, and driving. It's therefore important to change your smoking routines to give you the control and motivation to change for good.

When the cravings hit, review your Know Your Triggers chart for ways to distract yourself until the craving  passes. Give your strategies a try – or come up with some new distractions.

Find New Things To Do

When you quit smoking, you may want to find some new activities. Here are some things you might want to try:

Take up a new activity.  Jogging, playing tennis, swimming, riding a bike or joining a hiking club are a few examples.

Keep your hands busy. Take up needlepoint or try your hand at crossword puzzles. Paint. Do woodworking, gardening, or household chores.

Stretch.  Do some stretches when you're tempted to reach for a cigarette.

If you would like further support dealing with cravings, consult your pharmacist, physician or a Cessation Counsellor at the AlbertaQuits Helpline to discuss other options to help you get through the difficult times.